In this era where most people are sitting down right in front of their personal computers, when the furniture are not ergonomically designed, when activities are being done without any concern for proper body mechanics, back pain becomes common. There are several causes of back pain. How the causes are determined however, will depend on the diagnosis of the doctor. Back pain will usually resolve within a few days. But sometimes, back pain reoccurs and may radiate to other parts of the body, which can be more uncomfortable.

There are various types of back pain, but most of them originate from the muscles, nerve, joints, bones and other structures that are connected to the spine. Muscle strains are the most common among the back pains. When there is accidental twisting or pulling at the back, and tears at muscles will result, that is when muscular strains happen. There are also cases of ligaments being stretched which causes sprain of the ligaments. There are individuals who lift heavy loads improperly; this will sometimes result to herniated disks. For the aged individuals, they sometimes experience arthritis within the spine or tightening of the spinal canal; this will also result to back pains. Osteoporosis may also be the cause of the back pain.

Whatever the cause is, there are several ways to relieve the pain by not necessarily taking in drugs to help ease the pain, which can be detrimental to the whole body due to its side effects. Below are some of the exercises that have been proven to be effective in relieving back pain. When performing them, make sure your doctor is made aware about it beforehand. Some of the exercises might cause more harm than expected.

1. Partial Crunches

   Those with low back pain will benefit from partial crunches. This particular exercise help strengthen the muscles of the abdomen and back. Partial crunch is performed by lying on your back with raised shoulders and bent knees. With hands behind the neck, shoulders are raised about 8-10 times, making sure that every time you are on your way down, you breathe out. As you do this exercise, make sure that your neck is not being pulled by your arms as they may result to neck and shoulder pain.

2. Hamstring Stretch

   Another name for this is Assisted Hamstring Stretch since the exercise makes use of towel/belt/rope for the stretching. To perform the exercise, lie on your back with legs stretched on the floor. Coil a towel on the ball of your foot and try to straighten your knee up, pulling the towel down. You should feel your hamstring stretch as you hold the towel for 10 to 15 seconds. The antagonistic role of the hamstring is important in walking, running and jumping, as well as in controlling movements that require the support of the trunk.

3. Wall Sits

   Sitting on the wall can be performed by standing about a foot from the wall and leaning backwards so that your back is against the wall. Adjust the body by bending the knees so that your back is pressed flat on the wall and your hips are 90 degree angle with the knees. Hold on to this position for about 10 seconds. Reposition and repeat. This position improves the lower body’s endurance.  Those who feel uncomfortable getting up and sitting down on the floor will find advantage in this exercise.

4. Pelvic Tilts

   In order for the posture of the body to be stabilized as well as strengthen the abdominal muscles, those who are experiencing back pains may want to perform pelvic tilts. This particular exercise may look subtle but it can make the body’s support muscles located at the back stronger. For initial back pain, this is a good exercise routine. To do the exercise, lie on your back and position the soles of your feet on the floor by bending the knees. Upon exhalation, rock the hips towards the upper portion of the body. As you inhale, return to the neutral position. Repeat the movement at least 5 times or more. If lying down is not possible, you can make use of the standing variation.

5. Knee-to-Chest

   There are individuals who are relieved by their back pain when they lean forward, especially when walking, or when they sit. Knee chest exercises are the best way to relieve this problem. To perform this particular exercise, lie on your back comfortably with knees bent and feet flat on floor. Lift your bent knee towards the upper portion of your body by holding your leg. Make sure your back is kept flat on the floor while your abdominal muscles are tight. Hold for at least 10 seconds, and back to neutral position, and then alternate with the other leg.

6. Bridging

   Bridging, or hip bridge, may not be recommended for those suffering from spondylolisthesis, or fatigue fracture of the back. But for those who want to improve their flexibility and posture, this exercise may be beneficial. To perform, lie on your back on the floor making sure that your knees are bent while your heels are the only ones touching the floor, not your entire feet. With arms flat on the floor, push your heels into the floor while squeezing your buttocks and lifting your hips to a point where it is one inclined line with your knees and shoulders. Hold this position for at least 5 seconds and slowly go back to neutral position. Repeat this exercise several times making sure that you refrain from overarching.

7. Swimming

   Some people believe that swimming can blowup the back pain, and this might be true. But swimming is actually helps in relieving any back pains. In order to prevent injury for those who are already suffering from back pains, choose strokes that will not further injure the organs of the back. Side strokes and back strokes relieve the back and minimize the stress when swimming. Try not to use front strokes as this can exacerbate the back pain. During serious swimming, try to use snorkel since this will minimize the need to bend the head in order to catch breathe. And when bending to catch breath, slide sideways instead of flipping the head side to side. Swimming is a good form of aerobic exercise, but with back pains, try to be careful not to harm yourself more.

8. Pilates

   Pilates is not just any other type of exercise; it is a system that helps the person develop core strength be strengthening the muscles of the abdomen. For those who are having back injuries and back pains, Pilates can help relieve them and eventually prevent them from reoccurring. Since Pilates is a system of exercise, you must be coached by a qualified professional, somebody who is educated and skilled in performing this particular exercise. Performing Pilates the wrong way may intensify the back pain, and this is not what we want to happen.

Sources
webmd.com
physicaltherapy.about.com
livestrong.com
livestrong.com
lowbackpainatoz.org
fitnessblackbook.com
spine-health.com
backandneck.about.com