According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, 4 out of 5 people will endure back pain in their lives. Back pain becomes chronic when symptoms persist for longer than three months and can usually be relieved through stretching and exercise. If you experience back pain daily, please review the following information as we uncover what to do and not do when doing lower back pain exercises.
At Southwest Spine and Pain Center, we believe in using conservative methods to treating chronic pain conditions. If these therapies do not provide adequate pain relief, a conversation will take place to discuss more aggressive alternatives to treatment. Southwest Spine and Pain Center has four locations across Utah, giving patients in more rural communities better access to our unmatched care.
Only about 1 percent of back pain cases are the cause of a more serious disease such as a fracture, or bone spur. The majority of lower back pain is the cause of poor posture, long periods of sitting improperly, or repetitive lifting. In these cases, stretching and light exercise can be applied for adequate relief and less angst of future complications.
Simple exercises and activities are the best way to start your pain recovery journey. Lying down all day may be tempting, but the National Institutes of Health (NIH) claims that bed rest can actually exacerbate your back pain symptoms. A 10 to 15 minute walk at least three times a week at a moderate pace can vastly relieve your back pain.
Stretching is also commonly recommended. However, choosing the right stretches is imperative. You don’t want to overstretch the muscles in your back and worsen your pain. Consider these back stretches:
- Back-pocket stretch- Place both your hands behind you, as if you are putting them in your back pockets. Stand up, look up, and arch your back.
- Press-ups- lying on your stomach place your hands on the floor and arch your back. Press your upper body up and keep your hips close to the ground. Hold this position for a few seconds and repeat.
Talk to a pain specialist about other stretches that are safe to incorporate into your back pain treatment. If exercise and stretching hurts, focus on:
- Maintaining proper posture and stabilization
- Try to center your spine with core-strengthening exercises
Do not:
- Lift weights overhead on your shoulders
- Lift heavy objects or do high-impact moves
- Limit yourself to land-based exercises (try aquatic therapy!)
- Ignore your pain
If chronic pain is impacting your life, don't wait to schedule an appointment at Southwest Spine and Pain Center. With three locations and growing, the pain management specialists at Southwest Spine and Pain Center are dedicated to helping those who suffer from chronic pain live the life they want to! To schedule an appointment, visit our locations tab!
The advice and information contained in this article is for educational purposes only, and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.
©Southwest Spine and Pain Center, 2014
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