• Write For Us, Submit A Guest Post
Tuesday, March 21, 2023
  • Login
Mitmunk
  • Home Improvement
  • Finance
  • Lifestyle
  • Business
  • Seo Digital
  • Auto
  • Law
  • Health
  • Other
    • Travel
    • Outdoor
    • Fashion
    • Entertainment
    • Construction
    • Education
    • Tech
    • Pet
    • Real Estate
No Result
View All Result
  • Home Improvement
  • Finance
  • Lifestyle
  • Business
  • Seo Digital
  • Auto
  • Law
  • Health
  • Other
    • Travel
    • Outdoor
    • Fashion
    • Entertainment
    • Construction
    • Education
    • Tech
    • Pet
    • Real Estate
No Result
View All Result
MitMunk
No Result
View All Result
Home Health
The Best Exercises and Stretches to Relieve Back Pain

The Best Exercises and Stretches to Relieve Back Pain

Share on FacebookShare on Twitter

Back pain and back injuries are common among people of all ages. They can occur due to various reasons such as improperly lifting heavy objects, poor posture, car accidents, and even general physical activity. Back pain can significantly affect one’s daily life, leaving many looking for options to relieve pain and work toward recovery. Exercise and stretching are effective methods to fight back pain and improve mobility.

Table of Contents

  • Understanding Back Injuries
    • Acute Back Pain
    • Chronic Back Pain
  • Benefits of Exercise for Back Pain
  • Exercises to Relieve Back Pain
    • Aerobic Exercise
    • Strengthening Exercise
    • Flexibility Exercise
  • Stretches for Back Pain
    • Cat-Cow Stretch
    • Child’s Pose
    • Cobra Pose
  • When In Doubt, See a Doctor

Understanding Back Injuries

The human back is composed of an intricate network of bones, muscles, and other tissues that stretch from the neck down to the pelvis. Due to its complexity, the back is vulnerable to injury from a variety of different causes including bending, twisting, high impacts, low impacts, and more. According to Miller & Hine, back injuries are some of the most common personal injury claims. The lower back is the most prone to injuries and pain as it bears a majority of the weight of the upper body and is involved in a wide range of movements.  Any strain or injury to this region can have a significant impact on one’s overall mobility and comfort.

There are two types of back pain:

Acute Back Pain

This is short-term back pain that generally lasts between a few days to a few weeks. With self care, it usually sorts itself out within a few days without any long-term loss of function.

Chronic Back Pain

Chronic back pain lingers for 12 weeks or longer. Even with treatment to the initial injury, chronic back pain will still affect mobility.

Benefits of Exercise for Back Pain

A great way to relieve back pain is through exercise. The right routine will strengthen muscles, improve posture, and increase flexibility. Weak back and ab muscles can cause or worsen back pain. Stretching and strengthening these muscle groups is key toward reducing pain and preventing future injuries. Additionally, regular exercise will also help maintain a healthy weight which will reduce strain on the back.

Exercises to Relieve Back Pain

There are three main types of exercises that can help relieve back pain: aerobic exercises, strengthening exercises, and flexibility exercises.

Aerobic Exercise

Aerobic exercises, more commonly known as cardio, is any activity that accelerates heart rate and breathing. Those with back injuries can try walking, cycling, or swimming. Swimming is particularly great for pain as the water will support your body weight.

Strengthening Exercise

Squats, lunges, and planks will help build muscle and increase strength of back muscles. Added strength to the back and abs can help improve posture and reduce strain on the back.

Flexibility Exercise

Flexibility exercises are intended to increase range of motion in joints and muscles. They can help improve posture, reduce muscle tension, and alleviate back pain. Common flexibility exercises are yoga, pilates, and stretching. Some specific exercises are detailed in the stretching section.

Stretches for Back Pain

Stretching is an important aspect of any back pain relief routine. Here are some of the best stretches to reduce back pain:

Cat-Cow Stretch

The cat-cow stretch is a gentle but effective stretch that can help alleviate tension in the spine. Start on your hands and knees with your wrists directly under your shoulders and knees directly under your hips. As you inhale, arch your back and lift your head and rear towards the ceiling. As you exhale, round your spine and tuck your chin to your chest.

Child’s Pose

This yoga pose is great for relieving tension in the lower back. Kneel on your hands and knees, lean forward while keeping your buttocks on your heels and rest your forehead on the floor. Position your arms so they’re next to your legs with your palms facing up. Take about 8 deep breaths to get the most from this stretch.

Cobra Pose

This gentle backbend helps strengthen your back muscles and is great for relieving pain on the lower back. While lying on your stomach with your elbows bent and close to your side, slowly lift your head, chest and shoulders. Keep your elbows slightly bent throughout the exercise and stop lifting where you feel comfortable. Release back down and exhale.

When In Doubt, See a Doctor

If your back pain is causing significant discomfort or your pain is lasting for more than a few weeks, it’s important to see a doctor. These exercises and stretches can only go so far in treating pain without a proper recovery plan.

Back pain can be frustrating and debilitating to deal with. Exercising and stretching can help mitigate the pain and prevent future injuries. By incorporating aerobics, strengthening, and flexibility exercises into your routine, you can help strengthen back muscles, improve posture, and reduce tension in your back.

Related Posts

Postpartum weight loss_ Tips and tricks you should follow

Postpartum weight loss: Tips and tricks you should follow

by Munk
March 21, 2023
0

When it comes to postpartum weight loss we must consider various factors. Some of those determinating factors are: the way...

5 Reasons Medicare Is the Best Health Insurance for You

5 Reasons Medicare Is the Best Health Insurance for You

by Munk
March 21, 2023
0

When you reach the age of 65 years, you become eligible for Medicare, a federal health insurance program. Medicare is...

Essential Management Tools for Thyroid Cancer Patient

Essential Management Tools For Thyroid Cancer Patients!

by Munk
March 20, 2023
0

Thyroid cancer is one of the most frequent and common cancers, with 44,280 new cases expected in the United States...

POPULAR NEWS

Delores Miller Clark

Delores Miller Clark: Learn More about John List’s Ex-Wife

September 27, 2022
Johanna Thiebaud

Johanna Thiebaud- All about Shania Twain’s Stepdaughter

May 23, 2022
Gweneth Gonzales Thomas

What You May Not Know About Gweneth Gonzales Thomas, Richard Thomas’ Daughter

August 2, 2022
Sunny Plant-Jones

Celebrity Life Of Sunny Plant-Jones

November 7, 2022
Brita Ingegerd Olaisson- Know Gordon Lightfoot’s First Wife

Carmen Nicole Jones- All You Need to Know About Jon Jones’ Daughter

November 4, 2022

EDITOR'S PICK

Disadvantages Of Using a Crawler Crane and Alternatives

Disadvantages Of Using a Crawler Crane and Alternatives

February 27, 2023
6 Trendy Painting Ideas for Your Living Room

6 Trendy Painting Ideas for Your Living Room

February 25, 2023
How to Use Outdoor Heaters to Extend Your Patio Time in the Winter

How to Use Outdoor Heaters to Extend Your Patio Time in the Winter

December 5, 2022
How to Monitor Your Kids Text Messages Without Invading Their Privacy

How to Monitor Your Kids Text Messages Without Invading Their Privacy

March 15, 2023
  • Write For Us, Submit A Guest Post
Write For Us: Info@mitmunk.com

© 2022 Mitmunk Theme Copyright

No Result
View All Result
  • Homepages
    • Home Page 1
  • Business
  • Entertainment
  • Fashion
  • Health
  • Lifestyle
  • Tech
  • Travel

© 2022 Mitmunk Theme Copyright

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In