Exercises to Reduce Back Pain

According to the American Chiropractic Association, 31 million Americans experience back pain at any given time. Back pain can be attributed to various factors such as injury, bulging discs, spinal pressure, etc. Although physical therapy and chiropractic practices can act as therapeutic options; regular exercise can also reduce pressure and pain. Strengthening the muscles of the back, along with the stomach and leg muscles, can better support your spine. This will help prevent injury and reduce the pressure on the discs in your back. Before starting any new regimen, always consult a physician or physical therapist.

The first thing to do is identify which position reduces your back pain: standing, laying, sitting, or no specific position. Once this is identified, use the corresponding chart to see the exercises that help strengthen the back and alleviate pain.

To see examples of more stretches, visit the CORE Wellness Website under exercise examples.

Standing/Laying Down
Bird Dog Alternating Leg/Arm
Backwards Bend
Bridging
Hip Flexor Stretch
Press-Up
Relax and Rest

Sitting Down
Double knee-to-chest
Piriformis Stretch
Single Knee-to-chest

No Position Cat-Camel
Clamshell
Curl-ups
Front Plank
Hamstring Stretch
Pelvis rock (Sitting and Standing)
Pelvic Tilt
Side Plank
Walking
Wall sit

 

PDF Version

Source: http://www.webmd.com

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