Exercises to relieve back pain consist of stretching exercises that help reduce muscle tension, promote relaxation and relief of pain, and strengthening exercises that better stabilize the spine.
These exercises should preferably be guided by a physiotherapist respecting their needs but can be performed at home to complement the treatment. You can use stretching exercise machine to help relieve back pain.
Stretching exercises to relieve pain
Some good examples of stretching exercises are:
In the 4-way position, with your back straight, sit slowly on your feet, without taking your hands off the floor and keeping your arms straight and your spine straight for 10 seconds. Repeat the exercise at least three times.
Lying on your belly up and with your legs straight, bring your knees to your chest, holding your legs for 10 seconds. Repeat the exercise at least three times.
Lie on your stomach with your legs straight, bend and join your knees and then turn your legs to one side, without taking your shoulders off the floor, for 10 seconds. Repeat the exercise at least three times for each side.
These exercises should be done every day until the back pain passes.
Strengthening exercises to prevent pain from recurring
Muscle strengthening exercises are of great help in toning the muscles that stabilize the spine, being important to rebalance the structures and improve the posture in the day to day. In this way, they are useful for decreasing and preventing back pain. Good examples are:
Lie on your belly up and raise your torso as the picture shows, rising and falling slowly ten times in a row.
Lie down on your belly and raise your right leg and left arm at the same time as you can for ten straight times and then do the same with your left leg and right arm for another ten times.
Support the weight of the body on a Pilates ball, place your hands on the back of the neck and extend the torso, carrying your back as shown in the picture. Do ten repetitions slowly, controlling the upward and downward movement.
In addition to doing these exercises, the individual can also apply hot compresses to the back for 20 minutes, which by increasing blood circulation and relaxing muscles help relieve back pain. Learn how to make a hot compress on How to treat back pain.
If back pain does not improve with these exercises or gets worse every day, it is recommended to consult a doctor to guide the best treatment, which can be done with the use of analgesic remedies, anti-inflammatory or muscle relaxants such as Paracetamol, Ibuprofen, Diclofenac or Coltrax, for example.