physiobia

Facebook Twitter Youtube

5 Best Back Pain Exercise

Child’sPose 

Child’s Pose is also denoted as Balasana in yogic terms. This back pain exercise helps to stretch your thighs, lengthen your spine, and open your hips. It can help relieve back pain. Exercise which make these muscles  actively work are as follows 

  • Hip flexor muscles(iliacus, psoas major, rectus femoris, and sartorius muscles).
  • Gluteus muscles.(gluteus medius, and the gluteus minimus)
  • Oblique muscles(internal and external obliques. )
  • Latissimus dorsi muscles.
  • Teres major muscles. 
  • Erector spinae muscles
  • Trapezius muscles.
Child's Pose

How to perform Child’s Pose? 

  1. Come to your hands and knees on the yoga mat.
  2. Spread your knee as wide as the mat 
  3. let your belly rest on your thighs and rest your forehead on the floor. Relax the shoulders, jaw, and eyes
  4. Tighten the muscles in your belly. Hold for five seconds.

Knee to chest 

The Knee-to-chest is a back pain exercise method when you Lie on your back with your knees bent and your feet flat on the floor making your back pain exercise more effective due to stretch generated on various muscles such as Gluteus Maximus, quadriceps etc.  Mainly the muscles that actively work while performing exercise are 

  • Erector spinae
  • latissimus dorsi
  • Gluteus medius
  • Gluteus minimus
  •  Gluteus maximus
Knee to chest

How to perform this exercise? 

  1. Lie on your back with your knees bent and your feet flat on the floor. Also called the supine position exercise. 
  2. Gently bend the knee up so you can grasp your lower leg with both hands.
  3. In one –  legged version then interlace your fingers or clasp your wrists between the lower legs, just below the knees.  
  4. If you are performing a two-legged version, bring one leg up and then the other. Bringing both leg at the same time needs  great abdominal strength
  5. Gently pull your bent knee or knees toward your trunk, using your hands.
  6. The knees-to-chest better reaches low back muscle to relieve back pain. Exercise relaxes your legs, pelvis, and lower back as much as you can. 
  7. Hold for a few seconds.
  8. Return your leg to the floor.
  9.  Stretch about 10 to 15 times, one or two times per day to get an optimum result from this exercise.

 Bridge exercise

The bridge exercises strengthen your hip extensors and promote trunk stability.  It is prescribed for patients with back pain. Exercise is beneficial for facilitating pelvic motions and strengthening the lower back and hip extensors,  The muscles that actively work while performing exercise are 

Bridging exercise : back pain exercise

How to do bridge exercises? 

  1.  Be in a Supine position
  2. Try to lift the hip off the floor. It tightens your glutes and abdominal muscles.
  3. Your abdominal and buttock muscles by pushing your low back into the ground.
  4. Squeeze your core and pull your belly button back toward your spine.
  5. Hold for 20 to 30 seconds.
  6. Lower the hip and return to the starting position.

Seated Spinal Twist 

Seated Spinal Twist is also denoted as Sukhasana in yogic terms. Your right leg is crossed on top of your left. Root down with your sitting bones and elongate your spine to cure back pain. The muscles that actively work while performing exercise are  

Seated spinal twist : Back pain exercise

How to perform a seated spinal twist?

  1. Sit on a mat with both legs straight.
  2. Place your right hand beside your right hip. Inhale and extend your left arm overhead.
  3. On an exhale, rotate to the right and draw your left elbow down to the outside of your right knee.
  4. Breathe deeply in this position, Switch sides, and repeat.

Deep C Breathing

Deep C breathing makes “C” while deep breathing and then slowly exhales trying not to concentrate on back pain. Exercise 5 – 7 Repetition of breathing and relaxation. Active muscle while performing exercise Glutes, hamstring, and back muscles.

Deep C Breathing

How do you perform deep C breathing?

  1. Sit on a mat with both legs straight.
  2. Slightly bend your knee 45 degrees.
  3. Try to touch your hand on the ankle of your leg.
  4. Hold for 5 sec and then relax.

References

Hartigan C. Exercise-based therapy for low back pain. https://www.uptodate.com/contents/search. Accessed April 19, 2023.

The Role of Exercise in Treating Low Back Pain. https://pubmed.ncbi.nlm.nih.gov/35946845/

5 Strengthening Exercises for Lower Back Pain. PubMed

Anatomy, Back, Muscles. PubMed