Back Pain Exercises: Ways to Alleviate Your Back Pain



Back pain can range from mild to debilitating, and can worsen if left unmanaged. Exercise is an important part of managing back pain, regardless of if it is a chronic condition.1 If you are stuck at home for the foreseeable future, it may be difficult to get the attention you need for your back pain. This is where natural ways to alleviate back pain can help you. Simple exercises can help manage your pain and can be done from the comfort of your own home.

Our experts have provided exercises to alleviate back pain during this critical time:

  1. Aerobic Exercises: It’s important to maintain a wide range of joint motion and to reduce tightness in your muscles. Any disruption to that can lead to a misaligned spine and as a result, back pain. Perform aerobic exercises such as walking or swimming (if you have access to a pool) to keep your joints and muscles strong and healthy.
  2. Bridge: Core strength is an important part of lower back pain, having poor core strength can result in stiffness and pain in the lower back. Bridging can help to strengthen your core. To bridge, lie on your back and bend your knees. Spread your feet so they are parallel to your shoulders. Lift your abdomen off the floor and back to the floor. Breathing is an important part of every exercise, remember to breathe in and out as you lift. Repeat several times.
  3. Child’s Pose: Also known as the Prayer Stretch, helps to reduce pain in your spine, lower back, and shoulders. To preform a child’s pose, sit on your knees and rest your hips on your heels. Bend forward extending your hands on the floor in front of you. Your abdomen should be resting on your thighs. Typically, this pose is held for at least a minute.
  4. Superman Stretch: This exercise can help with your mid and lower back. To preform a superman, lay flat on your stomach. Stretch your arms straight out above your head. Lift your legs and arms up at the same time. Complete two sets.
  5. Chair Rotation: This exercise is great for dealing with full back pain. The first step is to sit sideways in a chair, grasp the back rest of the chair with both hands. Without moving your legs, twist so that you are facing the back of the chair. Hold for at least ten seconds. Complete two sets.

When Back Pain Exercises Aren’t Enough

These are great exercises for dealing with back pain. However, if you are dealing with spinal issues like a herniated disc, you are going to need more. At home exercises can help immensely with dealing with muscular pain. Muscular pain is often caused by stress, tension, and overuse. Spinal pain is different. Spinal pain is often a result of a spinal injury. The most common cause of spinal pain is lumbar muscle sprains which can cause inflammation, resulting in pain and sometimes muscle spasms. At West Texas Neck and Back, we offer spinal decompression to help you heal the condition causing your back pain.

Spinal Decompression

Spinal decompression is a non-invasive procedure that relieves some of the pressure placed on the discs that make up the back. When these discs become damaged and start to bulge, then they’ll increase that pressure on everything around them. As a result, you end up with back pain. Spinal decompression releases this pressure, taking care of your pain, especially if they manage to get the bulging center of your discs back where it belongs – in the middle of your spine.

Contact us today to see if your pain can be managed with spinal decompression.