Exercises To Help Relieve Back Pain

Back pain affects people of all genders, ages, or occupations in Alexandria, VA. It can be chronic or acute, but always uncomfortable enough to interrupt your sleep or busy day. Common causes include muscle strain, arthritis, ruptured discs, cancer, stress, and digestive or other internal health issues. You can relieve back pain and even prevent it with the right exercises. Before you start, always check with your healthcare professional to identify the cause.

Constant computer and poor posture work can cause upper back pain.

Upper back and neck pain require different exercises than lower back pain does. Neck and shoulder rolls help with this type of pain. So does periodically taking a break and stretching. Roll your head to one side, then to the back, to the other side, and then down. Do it slowly. You’ll feel the tension start to melt. Rolling your shoulders in a circle, first up, then back, down, forward, and back to neutral position, also helps.

The cat-cow yoga poses help the entire back.

This simple exercise relieves all back pain and helps prevent it from returning. Start on your hands and knees with your neck in a neutral position, hands directly under the shoulders, and knees under the hips. Inhale while you round your back and lower your head. Pull your stomach tightly. You’ll look like a Halloween cat arching its back. Hold a few seconds, then exhale as you return to the neutral position. Move into the cow position. Raise your head and drop your stomach, causing your back to dip in the middle. Hold that position for a few seconds and return to the neutral pose.

Grab a towel for a stretch that relieves lower back pain.

One of the best stretches that can bring quick relief from back pain requires a towel. Lay on your back, knees bent, and feet flat on the floor. Loop a towel, holding one end in each hand. Put one foot in the loop and straighten that leg as much as possible, lifting it as you do. Hold it. Lower the leg back to the starting position and loop the other leg. Do this several times and feel the lower back pain melt.

• Do a bridge exercise. A bridge exercise builds abdominal strength and helps back pain. Lay on your back with your knees bent and feet flat on the floor. Lift your midsection until it forms a straight line from your knees to the top of your head. Hold and lower.
• Reverse the bridge. Instead of laying on your back, lay on your stomach with the weight of your upper body on your elbows and forearm. Keep your lower body flat as you lift your upper body by straightening your elbows. Hold for a few seconds.
• Twist your upper body for upper and midback relief. Stand with arms extended and feet slightly apart and twist your upper body first to one side and then to the other.
• The simple act of walking can help relax muscles and increase circulation. Stretch your muscles before you walk. Focus on posture as you walk.

For more information, contact us today at Team Worx Fitness