Back Pain Exercises

Back Pain Exercises – Within our practice; by far the most common complaint of pain results from back issues.  There are multiple methods to help manage back pain but the most frequently overlooked of these methods is exercise.

Strengthening your core muscles; which consist of the abdominals, obliques, low back, and gluteal region may help to alleviate symptoms of low back pain. There are many back pain exercises that can help to strengthen these muscles and provide stability through the spine. We have assembled multiple exercises that may work to help alleviate your back pain issues. These back pain exercises are suggestions and as with any pain issues you should seek professional help as nothing compares to a professional diagnosis and treatment plan. Below are some exercises to strengthen your core:

Abdominal Crunches Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles. Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths. Return to the start position and repeat.

Bridge To improve core strength of several muscles in combination, try a bridge:Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders (B). Hold for three deep breaths. Return to the start position and repeat.

Stop suffering and contact us for a no-obligation appointment now at 888-658-5192.

Single-leg Abdominal Press Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee (B). Push your hand against your knee while using your abdominal muscles to pull your knee toward your hand. Keep your arm straight. Hold for three deep breaths. Return to the start position and repeat using your left hand and left knee.

Single-leg Abdominal Press Variation Opposite hand on opposite knee. Push your right hand against your left knee while pulling your knee toward your hand (A). You’ll be pushing and pulling across the center of your body. Hold for three deep breaths. Repeat using your other hand and leg. Hand on outside of knee. Place your left hand along the side of your left knee (B). Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Hold for three deep breaths. Repeat using your other hand and leg.

Stop suffering and contact us for a no-obligation appointment now at 888-658-5192.

Double Leg Abdominal Press Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your legs off the floor, one at a time, so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (B). Push your hands against your knees while using your abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths. Return to the start position and repeat.

Double Leg Abdominal Press Variation Opposite hands on opposite knees. Place each hand on the opposite knee, toward the inside of the knee (A). Your arms will cross over each other. Push your hands against your knees while pulling your knees toward your hands. Hold for three deep breaths. Repeat. Hands on outside of knees. Place your hands along the sides of your knees (B). Use your hands to push your knees inward. At the same time, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat.

Stop suffering and contact us for a no-obligation appointment now at 888-658-5192.

Segmental rotation Lie on your back with your knees bent and your back in a neutral position. Tighten your abdominal muscles. Keeping your shoulders on the floor, let your knees fall slowly to the left (A). Go only as far as is comfortable. You should feel a stretch, but not pain. Hold for three deep breaths. Return to the start position. Repeat the exercise to the right (B).

Quadruped Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back (A). Tighten your abdominal muscles. Raise your right arm off the floor and reach ahead (B). Hold for three deep breaths. Lower your right arm and repeat with your left arm. Raise your right leg off the floor (C). Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg. For added challenge, raise your left arm and your right leg at the same time (D). Repeat with your right arm and left leg.

Stop suffering and contact us for a no-obligation appointment now at 888-658-5192.

Modified Plank Lie on your stomach. Raise yourself up so that you’re resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles. Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths. Return to the start position and repeat.

Modified plank variations Lie on your stomach. Raise yourself up so that you’re resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles. Raise your right arm off the floor (A). Hold for three deep breaths. Repeat with your left arm. Raise your right leg off the floor (B). Hold for three deep breaths. Repeat with your left leg. For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.

Stop suffering and contact us for a no-obligation appointment now at 888-658-5192.

Side Plank Lie on your left side, raising yourself onto your left forearm (A). Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body. Tighten your abdominal muscles. Hold for three deep breaths. Repeat on your right side. For added challenge, balance on your left hand. Raise your hips off the floor and extend your right hand toward the ceiling (B). Hold for three deep breaths. Repeat on your right side.

These back pain exercises may have helped , but if you have suffered from back pain issues it is encouraged for you to schedule a no obligation appointment with us.

During your visit we will work to clearly identify the source of your pain and will discuss potential remedies. Some remedies may involve us treating you as a patient when appropriate; whereas others may require a simple change that you can do on your own. So stop suffering and contact us for a no-obligation appointment now at 888-658-5192.  We service Port Colborne, Welland, Wainfleet, Fort Erie, Niagara, Pelham, Fonthill, Ridgeway, Crystal Beach and Dunnville.