By Kaliq Chang, MD
Interventional Pain Management
Specialist, Special to Prime
When back pain strikes, our instinct may be to move as little as possible and avoid all physical activity. But exercising and stretching not only can relieve back pain, but also prevent flare-ups.
With four out of five adults experiencing low back pain at some point in their lives, according to the National Institutes of Health, it’s worth knowing what exercises and stretches can make you feel better, quicker. Most low back pain lasts a few days to a few weeks, but staying still isn’t your best option.
Keep in mind that severe back pain that comes on suddenly should be seen by a doctor. And if your back pain is joined by a “pins and needles” sensation down the back of your leg, you may have sciatica – a condition you should also speak to your doctor about before beginning a new exercise program.
With low back pain due to typical muscle strain or spasm, however, gentle exercises and stretches will help the muscles supporting the lower spine. When muscles are stronger and more flexible, it’s likely they’re also less prone to injuries that can cause back pain flare-ups.
Easing back pain episodes
How does exercise help alleviate back pain? While running, lifting weights or shoveling snow wouldn’t be among the types of physical activity recommended during episodes of back pain, other exercises can help stretch out tight back muscles or strengthen weakened muscles.
These moves below are among several beneficial choices to relieve lower back pain:
For lower abdomen strengthening: Lying on your back with your knees bent and feet flat on the floor, bring one knee toward your chest and then return it to the floor. Repeat six to eight times for each leg.
For mobilizing your lower back: On all fours, make sure your hands are directly under your shoulders and knees directly under your hips. Keeping your head in line with your spine, extend one leg and the opposite arm outward to line up with your spine. Hold for five to 10 seconds and repeat eight to 12 times, alternating sides.
For deep abdominal strengthening: Lie on your back with a small cushion under your head and bend knees so feet are hip-distance apart on the floor. Keeping your upper body relaxed and chin tucked in, take a deep breath in. While exhaling, “pull” your belly button toward your spine and hold for five to 10 seconds. Relax your abdominal muscles as you breathe out and repeat five times.
For stretching hamstring muscles: These muscles, which run along the back of the thigh, are often quite tight when you’re experiencing back pain. Lie on your back with both feet on the floor and knees bent. Looping a towel under the ball of one foot, straighten your knee and slowly pull back on the towel. Hold for 20 seconds and repeat twice for each leg.
For stretching the lower back: Lying on your back, bend your knees and place feet flat on the floor. Keeping shoulders on the ground, roll your bent knees to one side, holding for 10 seconds. Return to your starting position and repeat on the other side. Do two to three series of these.
Be sure to warm up muscles before stretching them. Move slowly and gently, and don’t bounce while stretching.
Preventing flare-ups
Continuing an exercise and stretching routine daily after back pain dies down can help prevent future flare-ups. Those who exercise regularly tend to have fewer repeat episodes of back pain compared to people who aren’t proactive about exercising and stretching.
Try the moves below to keep back pain away:
Kaliq Chang, MD, is an interventional pain management specialist board-certified in anesthesiology at Atlantic Spine Center, a nationally recognized leader for endoscopic spine surgery with several locations in NJ and NYC. http://www.atlanticspinecenter.com, www.atlanticspinecenter.nyc
