5 exercises to relieve back pain at home

They say the foundations of a pillar must be strong. But if you are crippling with back pain every day, then how will you do it all? From walking to sleeping, the back muscles are engaged in every movement of the body and when they weaken, they leave one incapable of living life to the fullest. According to 2014 data from the National Library of Medicine, 26% of U.S. adults have lower back pain and about 30 million receive professional medical care for a spinal problem every year. The healthiest way to deal with back pain is to include a set of exercises in your daily routine that can slowly improve the strength of the muscles. Here are 5 exercises recommended by the NHS and the American Academy of Orthopaedic Surgeons that can help lower back pain and can be practised at home.

People tackling back pain must ease into the exercise habit rather than going in full force. Thus, after a warm-up you can begin with knee rolls. Lie down on the ground with your knees facing the ceiling. Now, slowly roll both of your knees to the right, hold for a few seconds and get back to the earlier position. Next, roll them to the left and repeat the same. Rolling the knees from one side to another is one repetition and the NHS recommends doing two sets of eight repetitions.

This exercise can be done right in your bed. Lie on your back with your knees facing upwards and your hands on your pelvic region. Slowly tilt your hips towards the bed, gently pushing into it. Hold for two seconds and then tilt them upwards, creating a gap between the lower back and the bed. NHS recommends beginning with two sets of eight repetitions and gradually increasing to fifteen.

Stretching is just as important for the back muscles as movement. It helps activate them and increase their capacity. Begin by lying on your back and slowly bring your knees towards your chest. You can place your hands on your knees to deepen the stretch. Hold for 20-30 seconds and then relax. Complete two sets of eight repetitions, recommends the NHS.

Bend on the floor with your palms and knees with a shoulder and hip length space between them. Gently push your spine upwards while lowering your chin towards your chest. Hold for five seconds and relax. Now go backwards and sit with your hips touching your heels. Extend your arms outwards and hold for five seconds. Perform ten repetitions of this daily, recommends the AAOS.

Plank is one exercise that engages most of the back muscles such as the abdomen, back extensors, erector spinae and quadratus lumborum. While some of these might sound like Harry Potter spells, they are actually vital for spinal and back movement. Lie on your stomach with your forearms on the floor balanced on your elbows. While focusing on the abdominal muscles, lift your hips and knees upwards. Keeping the body straight horizontally, hold for 30 seconds. Repeat for five more times daily, suggests the AAOS.

Numerous reasons over a period of time can weaken the back muscles. Injuries, ageing, metabolism, bad posture, chronic pain syndromes and trauma are some causes of the crippling pain, as per the National Library of Medicine. Even experts recommend physical therapy for back pain for people who prefer the non-medical way. Thus, trying these exercises at home will not only help lower back pain but can also aid in preventing it for a long time.

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.