If you’re suffering from lower back pain, don’t turn to ibuprofen or muscle relaxers right away. Instead, try doing one of these 10 easy lower back pain exercises whenever the pain flares up, and you may be able to get rid of the pain before it becomes chronic. Remember that while lower back pain can be debilitating, it doesn’t mean you have to be immobile and in bed all day long. Find out how to do these lower back exercises and start feeling better today!
#1. Massage the area
You can massage your lower back by using a foam roller and rolling it over any tight muscles. (Doing so at least once a day will help with pain management.) This should take no more than 3 minutes to do. Ideally, you should do it when you wake up in the morning and before you go to bed. It’s important that you use a lot of pressure while doing so but be careful not to push too hard or it could hurt even more. #2. Stretch: You can stretch your lower back by putting on comfortable clothes and slowly bending forward until your hands touch your toes.
#2. Stretching
Incorporate stretches into your routine to help loosen up your lower back muscles. A few simple stretches could lead to a reduction in pain and an improvement in flexibility. The muscle groups you need to stretch include (1) your hips, which are involved with nearly every move you make, and (2) abdominal muscles, which can be stretched while performing sit-ups. Finally, good posture is a big part of preventing pain and keeping your spine healthy; even if you’re sitting at a desk all day, simply making sure that your ears are over your shoulders and that you aren’t slouching will reduce stress on your lower back.
#3. Move around
Moderate exercise is an important part of a healthy lifestyle, and it’s particularly beneficial for people with lower back pain. Studies show that frequent movement can not only keep you physically active but also lower your risk of injury and pain. Try to get in 30 minutes or more of physical activity every day. If you have bad knees or other joint problems, try water aerobics, walking or yoga—all three activities can be done without straining your joints as much as running would.
#4. Relax
Relaxing is important because it gives your mind and body a chance to recover. Taking time to relax can help you: reduce stress, improve your overall mood, and enhance sleep. If you are experiencing frequent muscle pain or chronic back pain, it is likely that you aren’t getting enough relaxation. Relaxation is an essential part of daily life for anyone with severe muscle pain or chronic back pain. It might seem like it’s impossible to find time for relaxing when life seems so busy—but try carving out some time each day just for yourself. Start by blocking off 20 minutes of me-time on your calendar every day (or do 30-minute slots a few times a week). Prioritize what’s most important to you: exercise?
#5. Ice Packs and Heat Packs
If you have back pain, your first instinct might be to rub an ice pack or a heating pad on your sore muscles. Although these are both quick fixes, they can actually do more harm than good. Ice constricts blood vessels, so blood flow is reduced and healing is slowed down. Heating pads open up blood vessels and lead to inflammation, which can also worsen the pain. So save yourself some trouble by using heat/cold packs only on areas that aren’t sore. If you have to apply something to a painful area, try warm baths or massage for chronic back pain relief instead. Exercise: The best way to deal with chronic lower back pain is to tackle it head-on—with exercise!
#6. Change positions often
Too much time in a single position can put additional strain on your lower back. Instead of sitting at your desk, get up and walk around every hour or so—or find other ways to change positions. For example, if you’re working from home, try standing at your kitchen counter while talking on your phone. If you’re watching TV, stand up and do some jumping jacks or wall squats during commercial breaks. Sitting for long periods is tough on your back as well—try bringing a small workout ball with you and taking a few minutes to do some easy core exercises (such as crunches) throughout the day.
#7. Take pills only when you really need them
This isn’t always an option, but if your lower back pain is acute or mild, try not to rely on prescription painkillers unless you really need them. Many over-the-counter drugs contain acetaminophen (Tylenol), which can be dangerous for some people when taken regularly.
#8. Avoid Lifting Heavy Objects
It’s not exactly groundbreaking news that picking up heavy objects will cause your back to hurt, but I bring it up because of how easy it is to fall into bad habits. If you happen to see a box on your floor or in your room, do yourself a favor and think twice before bending down to pick it up. If it’s too big for you to carry under one arm, leave it there until you can find someone to help you.
#9. Get more sleep at night
Many people suffer from lower back pain because they’re simply not getting enough sleep. The solution? The National Sleep Foundation recommends 7-9 hours of quality sleep per night for adults, so get to bed at a reasonable hour and try to wind down your day in preparation for slumber. Though it may be challenging to change your habits, giving your body time to relax and recover is critical in managing lower back pain symptoms.
#10. Use a cane for support (if needed)
Many lower back pain sufferers rely on a cane or a walker to assist them in their daily activities. Although we typically think of canes and walkers as tools for older adults, there’s no reason younger individuals with severe lower back pain should not take advantage of these tools, too. When you use a cane or walker, your arms are free to lift groceries, pull laundry from your dryer or perform other tasks that would normally require reaching above shoulder height.
