Exercises that treat back pain

Written By The HealthMeth Team - Updated On Monday, September 6, 2021 1:00 PM

Aerobic exercises

Aerobic exercise is one of the best exercises that help relieve back pain, as it works on the large muscles in the body, and allows blood to flow to the back muscles , and thus it treats injuries, increases the strength of the back, and swimming is one of the These exercises are most effective for back pain. [1]


Stretching exercise

This exercise helps muscles support, and strengthen the back, and its expansion, which can be repeated several times, increasing the number of repetitions, and if a person is suffering from other health conditions, such as osteoporosis should consult a doctor before practicing this exercise, [2] and it can be exercised By following the following: [3]

  • Putting hands and knees on the floor.
  • Slowly arch the back by pulling the abdomen up.
  • Lower back and stomach toward the floor slowly.
  • Return to the starting position.
  • Repeat the exercise 3-5 repetitions, twice daily.


Crunch exercise

Crunches can strengthen the muscles of the back and stomach, and it is practiced by following the following: [4]

  • Lie on the floor with your knees bent with your feet flat on the floor.
  • Arms crossed over the chest, or hands behind the neck.
  • Tighten the stomach muscles, lift the shoulders off the ground while exhaling, and avoid using the hands to lift the neck off the ground.
  • Hold for a second, then slowly return to the bottom.
  • Repeat the exercise 8 to 12 times.


Wall Exercise

Do this exercise by following the following steps: [5]

  • Stand at a distance of 25.4-30.48 cm from the wall.
  • Back to back so that the back is flat against the wall.
  • Slide slowly against the wall until the knees are slightly bent, applying pressure on the lower back .
  • Stability to ten count.
  • Pull back up against the wall.
  • Repeat the exercise, from 8 to 12 times.


References

  1. Chris Iliades (15-11-2017), "The Best and Worst Exercises for Back Pain" , www.everydayhealth.com , Retrieved 29-3-2018. Edited.
  2. "Slide show: Back exercises in 15 minutes a day" , www.mayoclinic.org , 3-5-2016, Retrieved 29-3-2018. Edited.
  3. "Slide show: Back exercises in 15 minutes a day" , www.mayoclinic.org , 3-5-2016, Retrieved 29-3-2018. Edited.
  4. Carol DerSarkissian (20 October 2016), “Good and Bad Exercises for Low Back Pain , www.webmd.com , Retrieved 3-29-2018. Edited.
  5. Carol DerSarkissian (20 October 2016), “Good and Bad Exercises for Low Back Pain , www.webmd.com , Retrieved 3-29-2018. Edited.