When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain. Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.
Stretching helps you stay away from the need of medications or invasive surgery.
Stretching is an excellent way to strengthen the lower back muscles, alleviating soreness and pain. Since many muscles such as quadriceps, hamstrings, lower back muscles and hip flexors contribute to your posture, stretching these muscles has the ability to greatly reduce or eliminate lower back pain.
Stretches for back pain help you free up restricted areas and gradually increase your range of motion.
“It lengthens and strengthens muscles, reducing pressure on spine disks and joints to ease and prevent pain,” says Kristian Berg, DN, an anatomy expert and author of Prescriptive Stretching.
Berg suggests doing three stretches once a day to prevent or relieve discomfort.
An exercise routine for back pain that involves five to ten minutes of stretching twice a day is sufficient to bring significant improvement in your condition.
Your back muscles are usually tight early in the morning when you first wake up. One way to alleviate this discomfort is to do flexing exercises after getting out of bed in the morning:Benefits of stretching:
- relief from pain
- increased energy levels
- Increased circulation
- increased flexibility
- better range of motion of the joints
relaxation and stress relief - enhanced muscular coordination
- improved posture
- greater sense of well-being
In case of severe back pain you may use ice and take nonprescription pain relievers.
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