Often when it comes to back pain, the recommend treatment is rest. Sometimes pain relievers, such as NSAIDs, can also help reduce the recovery time. However, there are times when gentle exercises can speed the healing process.
Exercises that stretch and strengthen the muscles in the back can improve the overall recovery time.
Here are a few exercises to try:
- Stretching: Lunging, side stretching, bending, and toe touching can all help gently stretch out the muscles in the back.
- Core exercises: Your core, or abdominal muscles, can help a lot with alleviating back pain. Review some of the more back friendly core exercises that can help.
- Walking: One of the most low impact workouts you can do, and one of the most inexpensive, is walking. Building your routine slowly by starting with a block or two until you are able to walk several miles.
- Stationary bike: Riding on a stationary bike gives your leg and lower back muscles a chance to stretch and flex.
Of course, you should always consult your doctor before starting any specific exercise routines and ensure that your choices will not further exacerbate your injury. Doing any of these exercises incorrectly can also result in further strain on the back. For example, engaging in core exercises that include crunches could actually further aggravate your pain condition.
Try to add these exercises to your weekly routine. Add 30 minute walks or exercise bike rides to your everyday activities. Mix cardio exercise with warm-ups and stretching. Don’t be afraid to try new things, such as hiking, to add variety to your exercise.
In any case, if you continue to experience pain or the pain becomes more intense immediately stop the behavior and consult your pain specialist.
Would you be willing to do additional exercises to gently stretch your back muscles in order to heal your back pain?
Image by Andreanna Moya via Flickr