Many of us have experienced this unpleasant feeling of pain, as if a knife pierces into the lower area of your back. Sometimes, this can be very painful and agonizing, preventing normal movement, and it can last for days. Back pain affects almost 60 percent of the world population, with people mostly being between 20 and 40 years of age.
The most common causes are:
– Too much sitting
– Childbirth and pregnancy
– Back injury
– Physical inactivity
– Nerve pressure (osteoarthritis, herniated disc, distorted spine)
– Spine compression fracture
Fortunately, you can reduce, or even eliminate back pain with regular exercise. Exercising will also help you prevent spine damage and improve your overall health.
Simple Exercises For Lower Back Pain And Spinal Damage
Here we show you a few simple exercises for your back and spine, which you can easily do at home. However, if you have serious back problems, you should ask for professional medical help.
1. Partial Crunches
This exercise can help you build strength in both, your stomach and back muscles. Lie flat on the floor with your knees bent. Cross your arms and put them behind your head. Compress your belly muscles and lift your shoulders. Exhale while you raise off the floor. Hold for two seconds, and then slowly return to the initial position. Repeat 10 times.
2. Hamstring Stretches
Lie on your back and loop the middle of a towel under your foot. Strengthen your leg as much as you can. Pull the towel toward your body and hold the stretch for about 30 seconds. Repeat 4 times with each leg.
3. Wall Sits
Lean on the wall, as if you’re sitting on a chair. Slide down slowly until you reach a squat position. Count to 10 and then rise up, pressing your back against the wall. Repeat 10 times.
4. Back Extension (Press Up)
Lie on your belly and put your hands under the shoulders. In a slow motion, lift your torso off the floor and put your weight on your elbows. Count to 10 and slowly lie down. Repeat several times.
5. Bird Dog
This is a core exercise for building strength in your back. Put your knees and hands on the floor, keeping your abs tight. Lift one leg up and extend it to the back. Lift and extend your opposite hand to the front. Try to hold the position for 10 seconds. Repeat with your opposite hand and leg.
Lie down with your knees bent and your feet on the floor. Bring one of your knees close to your chest and hold for 15 seconds. Do the same with the other leg. Repeat the exercise with both of your legs 4 times.
7. Pelvic Tilts
This exercise will help you strengthen your lower back and glutes. Just as in the previous exercise, lie on the floor. Keep your feet on the floor and bend your knees. Contract your abs, as if you’re about to take a punch. Stay in that position for 10 seconds, and breathe slowly, in and out. Repeat 10 times.
Lie down, with your knees bent and your heels pressed against the floor. Put your hands next to your body. Slowly lift your buttocks, until your knees and shoulders are in a straight line. Stay in that position for 10 seconds, and then lie down. Stay on the floor in a resting position for 10 seconds. Repeat this exercise 10 times.
Good and Bad Exercises for Low Back Pain