Chronic Back Pain Is One Of The Leading Reasons For Missed Days Of Work
Back pain is one of the most common conditions reported to doctors by their patients. Nearly 65 million Americans report an episode of back pain in their lives. Around 16 million adults – 8 percent of the adult population – experience chronic back pain during their lifetimes. Back pain is recorded to be the most costly health condition in the United States. Chronic back pain is one of the leading reasons for work limitations and missed days of work.
Chronic back pain can affect adults of all ages and incomes. Adults who experience chronic back pain, report fair to poor mental and physical health. This accounts for 25 percent of adults whereas 11 percent of adults without back pain report fair to poor mental and physical health.
If you are affected by chronic back pain, there are exercises you can practice in order to rehab your back.
Here are 10 back pain exercises to rehab your back:
1. Pelvic Lift for Chronic Back Pain
The Pelvic Lift trains the multifidus muscle to respond more quickly. This is a small back muscle that provides spine stability. It protects your vertebra from sliding forward in relation to other vertebrae under the force of gravity.
First, you lay down on your back and bend your knees. Then cross your arms over your chest.
Finally, you lift your pelvis up towards the sky and hold it in position for 10 seconds. Repeat this exercise twice a day in sets of 10.
2. Leg Slides
The Leg Slides are exercises to strengthen your lower back and core. Core muscles are abdominal muscles, back muscles, and the pelvis.
First, you lay down and face up. Put your hands on your hip bones and find a neutral spine. Keep your feet firmly on the ground while bending your knees.
Flex your abdominal muscles and exhale as you extend your right leg. Then return to your starting position.
Do 6 to 8 reps of this exercise per leg.
3. Hip Bridge for Chronic Back Pain
The Hip Bridge exercise strengthens your posterior muscles in the back, legs, and hips.
First, lie on the ground with your arms at your sides. Bend your knees while keeping your feet firmly on the ground.
While keeping your shoulder blades straight and fixed to the ground, lift up your hips. Hold your pelvis like this for 20 to 30 seconds.
4. Upper-Body Lifts
Upper-body lifts rehab your chronic back pain by training the large muscles in your back to help you stand for long periods of time.
First, lie on your stomach. Put your arms behind your head as you lift your upper body.
Keep your feet on the ground while doing this exercise. Repeat this exercise in reps of 10.
Do this exercise at least twice daily: once in the morning and once at night.
5. Bend Over for Chronic Back Pain
Bend Over exercises help you strengthen your core and train you to bend.
First, you start off by bending your neck and chest. Then you bend further down. Keep your lower back bent as you reach for your toes.
Lift your body up without using your hands.
It’s alright to feel a bit of tension in your lower back muscles as you bend.
6. Bird Dog for Chronic Back Pain
The Bird Dog increases your stability and balance. Also, it strengthens your core and hip muscles.
7. Walking
Low impact aerobics can help people with chronic back pain strengthen and condition their muscles. Walking can improve various facets of your health, including your back.
The walking you do for chores, work, and errands won’t be enough. You need to get in 20 to 30 minutes of non-stop walking to reap the cardio benefits.
If walking sounds boring to you, listen to some music. This helps the time go a little bit faster while you’re walking.
8. Partial Crunches for Chronic Back Pain
Partial crunches are designed to strengthen back and stomach muscles. They are particularly well adapted for people with chronic back pain.
First, you lie down with your knees bent and feet flat on the ground. You can either cross your arms behind your back or across your chest. Then you tighten your stomach muscles and exhale as you lift your shoulders off the floor.
Hold the position for a second, then lower yourself down. Repeat this exercise 8 to 12 times. Be sure to not lead with your elbows or use your arms’ strength to compensate.
9. Wall Sits
Wall sits are another safe exercise for people with chronic back pain. The exercises strengthen quads, glutes, and hamstrings in addition to your back.
Start out by standing 10 to 12 inches from the wall. Then lean back until your back is flat and straight up against the wall.
Slowly slide down the wall until your knees are bent. Your back should remain pressed against the wall. Your position should look like you’re sitting in an invisible chair.
Hold this position for 10 seconds, then slide back up the wall into a standing position. Repeat this exercise 8 to 12 times.
10. Back Extension
The Back Extension exercise is proven to reduce lower back pain and the degree of disability caused by back injuries.
Lie on your stomach with your arms at your side.
Then lift your head and shoulders off the ground using only your lower back muscles. Afterward, slowly lower yourself onto the ground. Repeat.
How To Address Back Pain During Exercises
Exercises to rehab chronic back pain can cause additional pain in the areas being trained. This is true for many weight training exercises also. Before engaging in one of the above exercises, check with your doctor or health care professional about pain tolerance and whether the exercise is a good fit for your condition.
