Best Exercises for People with Back Pain

Woman holding her lower back in pain

If you are one of the 20-30% of people who are experiencing back pain, you may feel like curling up and not moving, but you shouldn’t. Numerous studies have shown that engaging in low impact exercise can actually help reduce back pain and even keep it from returning should it ever go away.

The following are some of the best exercises you can do if you are suffering from back pain. It is important to note that before trying any of these exercises, you should always consult with a doctor or other healthcare provider.

Core Strengthening Exercises

A stronger core can dramatically help with back pain. It is believed that when your core is stronger, you stand taller and have better posture, which can help relieve your back pain.

Some simple, low-impact core strengthening exercises you can do to reduce back pain:

  • Pelvic tilt
  • Partial crunches
  • Bridging

Sit-ups are a popular core strengthening exercises, but they should never be done if you have back pain. Sit-ups can put tremendous strain on your spine which could increase your pain.

Hamstring Stretches

Many times back pain is a result of tight hamstrings. Stretching out your hamstrings can often help to reduce or eliminate back pain.

To stretch your hamstring, do the following:

  • Lie on your back and bend your knee
  • Place a towel under the ball of your foot
  • Straighten your knee as straight as possible and gently pull it back towards you
  • Once you feel a stretch, hold your leg in position for 30 seconds
  • Repeat the exercise on the other leg
  • Repeat the exercise 2 to 4 times on each leg

Back Extension Exercises

Back extension exercises are extremely easy to do and can significantly reduce pain. The following is an example of an easy back extension exercise you can do right in the comfort of your own home.

To perform a press-up back extension, do the following:

  • Lie on the floor on your stomach
  • Place your hands directly under your shoulders
  • Gently push your body up using your hands while leaving your elbows on the ground. This will lift your shoulders off the floor.
  • Hold the position for 30 seconds. If you feel any pain, you can lie back down.
  • Repeat this exercise two to four times

See a Chiropractor for Treatment for Back Pain

Regular exercising can often help reduce your back pain, but not everyone sees relief just from regular exercise. If you have back pain that still occurs after trying these exercises, you may want to consider scheduling an appointment with a chiropractor.

Health First Injury and Pain Centers, which provides chiropractic services to the North Texas community, can help. Our chiropractors can assess your situation and create a customized treatment plan that will help reduce your back pain. Call us today at (877) 926-5800 to schedule a consultation with one of our chiropractors.

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