If you’re like many people, the words “back pain” probably make you cringe a bit. Whether it’s that nagging ache in your lower back or sharp, shooting pain between your shoulders, back pain is no joke. Fortunately, at Beyond Limits Physical Therapy, our skilled physical therapists can teach you low-impact exercises for back pain and help you find the relief you’ve been looking for!
Many of us instinctively feel like resting when our back hurts. While that’s understandable, it’s not the best approach. Exercise and physical activity can be more beneficial for back pain relief than bed rest. It seems counterintuitive, but moving your body helps improve blood circulation, speeding up the healing process and reducing muscle tension.
It’s important to note that not all exercises are appropriate for every type of back pain. That’s where our experienced physical therapists come in. Set up an appointment today to learn more about our methods and the low-impact exercises that are right for you!
Exercises for Back Pain: Dos and Don’ts
In today’s digital age, the reality is that we often find ourselves glued to computer screens, slumping over workspaces, or engrossed in our smartphones. When combined with a sedentary lifestyle where exercise is often put on the back burner, more and more people find themselves with a persistently achy back or neck.
The fact is, our bodies are designed for motion. Yet, instead of prioritizing activity, we more commonly try to lay low and avoid provoking something. Some people will try exercises they learn online, hoping for a miraculous result even though they aren’t really sure what is causing their spine issues.
Exercising might be the last thing you want to do when you’re dealing with back pain, but it’s often the best thing for you. Exercise helps increase blood flow, strengthens core muscles, improves flexibility, and even aids in weight loss, all contributing to back pain relief.
While exercise is generally beneficial for back pain relief, it’s essential to do it the right way to avoid further injury. We recommend consulting with one of our skilled providers before starting a new exercise regimen.
But if you are determined to try something on your own, here are some general tips:
- Consult our physical therapist for personalized guidance based on your unique needs.
- Always warm up before starting your exercise routine.
- Stop exercises that cause sharp pain in your back.
- Don’t overdo it; moderation is key.
If you’re tired of letting back pain keep you on the sidelines, it’s time to get moving. Let our team help by creating a custom exercise plan perfect for you. Your back will thank you!
Customized Physical Therapy: A Personal Touch to Your Exercises for Back Pain
Our physical therapists specialize in evaluating your current condition and introducing you to low-impact exercises for back pain. We identify the root of your discomfort and formulate a tailored plan to revert you to a pain-free state.
Here are five key exercises to help your back feel better:
- Posture Reset: Reach your arms overhead to lift your breast bone (sternum) towards the sky and straighten your spine into the ideal position. Do this simple movement several times each day.
- Standing Backbends: Place your hands in the small of your back and bend backward as far as you can, pause for 1-2 seconds, and return to standing tall. Repeat 3-5 reps multiple times every day.
- Bridges: Lie on your back with your knees bent up and the bottoms of your feet on the floor. Lift your buttocks off the ground until your shoulders, pelvis, and knees make a straight line. Hold for 10-30 seconds. Repeat 3-5 times twice every other day.
- Low Planks: Lie on your stomach with your forearms resting on the ground and your elbows directly under your shoulders. Lift your body off the ground so you are straight (like a plank of wood). Hold for 10-30 seconds. Repeat 3-5 times twice every other day.
- Walking Routine: A consistent walking routine complements low-impact exercises for back pain and overall spinal health.
By exercising and enhancing your mobility, you foster joint and muscle health. Our therapists will also work with you on proper posture to help reinforce your body’s ability to function at its best. We spend a lot of time educating you about your condition -knowing what to do and not to do can make all the difference. You can count on our therapists to design a customized exercise plan tailored to your specific needs so you get the results you’ve been looking for!
Book an appointment today!
Our Beyond Limits Physical Therapy in Herriman, UT, Eagle Mountain, UT, and South Jordan, UT physical therapists are experts in movement sciences; we’ll provide the necessary tools to alleviate your pain and prevent future episodes through low-impact exercises for back pain.
Contact us to set an appointment and discover the path to optimal posture once and for all!
Sources:
- https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04858-6
- https://ijspt.scholasticahq.com/article/37251-a-systematic-review-of-the-effectiveness-of-core-stability-exercises-in-patients-with-non-specific-low-back-pain
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0052082
- https://www.sciencedirect.com/science/article/pii/S1836955323000176
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/
- https://bmjopen.bmj.com/content/12/3/e054691
- https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-018-2031-9
- https://www.hindawi.com/journals/prm/2021/9054152/
