Do you experience recurring pain, stiffness, aching, or shooting pains down your back? If you answered yes, then you’re one of the millions of Americans who experience back pain in their lives. While the idea of exercising might sound painful when you’re already recovering from an injury, or have another condition such as arthritis, it is so important for your overall health to remain active and moving. Your back is your main supportive structure for your entire body, and therefore, strengthening it through exercise and dynamic movement can help reduce pain over time.
At SuperiorMED Clinics, we spend one-on-one dedicated time with each patient to create a customized physical program tailored for their unique condition. Here are some basic exercises you can do at home, without equipment, to help strengthen your back!
The Partial Crunch
The last thing you want is more back pain – so try out the partial crunch. A lot of the time, back pain can be attributed to weak ab muscles – because the back and abs work together to keep the body aligned. Strengthening your core abs will relieve pressure on your back over time. Here’s how to perform it:
- Lay down on a mat or carpet with your hands softly cradling your neck, or across your chest
- Bend your knees and keep your feet flat on the floor
- Exhale and lift your chest up, raising your shoulders off the floor
- Hold for a second, then slowly lower back down
The Wall Sit
The wall sit is a fun exercise that you can challenge yourself and your family to do together! This exercise strengthens your core, as well as your buttocks and quadriceps. Here’s how to do it:
- Find a wall and stand 10-12 inches away from it, with your back towards the wall
- Lay back and slide down until your back is flat against the wall and your knees are at a 90-degree angle
- Hold for at least 10 seconds
You’ll find that after doing this exercise for a couple of weeks that you can increase your hold to 20, 30, even 60 seconds! Challenge yourself and you’ll reap the rewards.
The Pelvic Lift
This is a great exercise not only to strengthen your back muscles but also to get a squeeze on your buttocks and your hamstrings.
- Lay down on the ground with your knees bent, and your feet flat on the floor.
- Contract your stomach muscles and push your buttocks and hips off the floor
- Hold for 10 seconds while breathing continuously
- Repeat 8-12 times
These exercises are general guidelines for those who want to maintain their mobility and back strength without any equipment needed, but the best way to ensure long-term pain relief is to visit an experienced medical professional who can help guide you. At SuperiorMED Clinics, we specialize in treating all forms of back pain and have helped thousands of people just like you overcome chronic pain and achieve a healthier, more active lifestyle. To begin your journey, contact us today to schedule an appointment!