Best Exercises for Pain Relief

When you experience back pain, it’s likely your priority is finding relief as you heal. Back pain is not only frustrating, but it can also keep you from doing what you need to do every day. Even ordinary tasks like getting dressed can be difficult when your back is in pain. Fortunately, there are ways you can ease your back pain at home with simple physical therapy exercises you can add to your regular exercise routine or as part of your daily schedule. This article gives you three of the best exercises for back pain and low back pain relief.

Causes of Back Pain

There are many causes of back pain. In order to determine the best physical therapy exercises for back pain relief, it is important to identify the cause of the pain and treat it appropriately.

• Injury or Strain. A common source of back pain is injury or strain. Injuries and strains can occur doing any number of ordinary daily tasks. From exercise to getting out of bed, back injuries or strains can lead to back pain and even low back pain.
• Spine Problems. Spine problems, such as scoliosis or a herniated or bulging disk, can lead to back pain.
• Arthritis or Other Conditions. There are many medical conditions, such as arthritis, that can cause back pain.

Though these are common causes of back pain in Peoria, Phoenix, and Sun City, they are only a few of the reasons that you might experience back pain.

Exercises for Back Pain Relief

When you experience back pain, it’s not a good idea to stay idle and inactive. Instead, you can use physical therapy exercises for back pain relief that will help keep you active while giving you comfort when you have back problems. Peoria physical therapy is important to regaining your strength and reducing your pain.

Wall Sits

Wall sits work your core while keeping your back in good posture to correct back pain and problems. Stand approximately ten inches from the wall. Lean back slowly until your back is flat against the wall. Slide your body down the wall, bending your knees, until you are in a sitting position. Hold this position for ten seconds, then slide back up the wall to your original position. Repeat this approximately ten times.

Knee-to-Chest

Knee-to-chest is a good way to stretch your back while keeping it straight. Lay on the floor on your back. Bend your knees and plant your feet on the floor shoulder-width apart. Bend at the hip to bring one knee to your chest, keeping your lower back pressed against the floor. Hold the position for 20-30 seconds, then lower your leg. This can be done three or four times for each leg.

Swimming

Swimming is not only good physical therapy exercise but the water helps reduce the pressure on your body, making it easier to move – not to mention stay out of the Arizona heat. Even people with limited mobility can be active in water. Swimming can give you the opportunity to stretch your muscles and work out your body without further injuring or harming your back. Strengthening your muscles through swimming can also help heal some back injuries, relieving your back pain.

Cardio Workouts for Pain Relief

Cardiovascular exercise has many positive psychological and physical effects, and it can be especially beneficial for those who have chronic pain. Cardio may be performed at any time of day and frequently needs very little to no equipment. Try out these two workouts. 

Walking 

Strength, endurance, and cardiovascular health can all be improved with three to five 30-minute walks each week. Start out slowly if walking is difficult for you and build up to longer walks as you gain stronger. Make sure to bring your cane or walker if you use one. 

Swimming and water aerobics

For those with mobility limitations, this is a great substitute for walking. This low-impact cardio workout may keep you active without adding to the strain on your muscles and joints. Swimming is a terrific way to relax and frequently has therapeutic benefits.

Relaxation Drills for Pain Relief

Many people who deal with chronic pain benefit from relaxing activities. Visualization may be done anywhere and doesn’t require any special tools. 

Visualization and deep breathing 

1. On the bed or the floor, lie on your back or in another cozy posture. 
2. Relax your shoulders and feet while placing your hands on your tummy. 
3. Put your eyes closed and inhale deeply through your nose. Make careful to completely let the air out when you exhale through your mouth. 
4. Continue taking deep breaths in through your nose and out through your mouth, noticing how each one makes your tummy rise beneath your hands. 
5. As you keep breathing in this manner, imagine the agony leaving your body. 
6. Repeat each night before bed or as necessary during the day. 

​​Exercising flexibility 

Stretching helps ease stress and stiffness if you have low back or neck discomfort on a regular basis. Try these no-equipment back and neck exercises to increase general mobility and enable appropriate movement. 

Stretching the glutes and low back 

1. On the floor, lie on your back. 
2. Give yourself a loving embrace by bringing your knees up to your chest and wrapping your arms around them. 
3. Feel your hips and low back stretch as you rock from side to side. 
4. For a deeper stretch of the piriformis and gluteus maximus, try crossing one leg over the other. 

Stretching the neck and levator scapula 

1. Sit or stand next to a door. 
2. On the side you wish to stretch, raise your elbow so that it is above your shoulder. 
3. Your elbow should be resting on the door jam. The outside of the shoulder blade will rotate upward as a result. 
4. After then, move your head away from that side and look down. 
5. By placing your free hand on top of your head and exerting mild pressure, gently deepen the stretch.

Strengthening Exercises

Strengthening is crucial for maintaining joint stability and avoiding further injuries. 

Adequate core strength is particularly crucial for persons who have chronic pain. It assists you in maintaining good posture and balance and lowers your chance of suffering injuries that might worsen your discomfort. 

Enhancing core strength and stability may be accomplished by working the muscles in the back, hips, and abdomen. Try the below exercises. 

Dead bug 

1. Lay on your back and raise your arms so they appear to be reaching toward the ceiling. 
2. Your knees should be 90 degrees bent when you lift your feet into the air. Relax your ribs and lower your belly button toward the floor to activate your core. 
3. Exhale, then lower your left leg without letting it touch the floor. Likewise, raise your right arm upwards toward the ceiling. Maintain this posture for one second. Go back to your starting point. 
4. On the opposite side, repeat. 10 times apiece on either side. 
5. Starting on all fours, place your knees under your hips and your wrists beneath your shoulders. 
6. Make the back flat. Pull your belly button up towards your spine and engage your core by bringing your shoulder blades down your back. Throughout this action, try to avoid arching your back. 
7. Set one leg behind you in a straight position. Lift the leg after lowering it and tapping your toe on the ground. Never raise the leg over the hip. Repeat ten times, focusing solely on your leg movement and maintaining your core engaged the entire time. 
8. On the opposite side, repeat. 
9. By squatting on a small stability ball or foam roller while performing this exercise, you may make it more strenuous.

When to Seek Medical Attention

While back pain is often treated at home with exercises and other pain relief measures, there are signs you can use to decide it’s time to seek medical attention. Consider making an appointment for an examination if:

• Back pain does not subside after a week of at-home treatment
• Pain is intense and/or constant, especially when lying down
• Pain gets progressively worse
• Pain spreads down one or both legs, especially if the pain reaches below the knee

Seeking medical attention can help you understand what to expect as well as the cause of your back pain. Look to get the appropriate treatment advice to ensure you can get back to your healthy, active lifestyle.

If you feel you could benefit from speaking with an expert or physical therapist in Peoria about how to improve your back pain, give Desert Edge Physical Therapy a call today.