Chronic pain caused by back pain, Sciatica and Stenosis can have a major impact on everyday life causing even the most menial tasks to become burdensome. In fact, chronic pain has been shown to lead to depression, stress, and anxiety.
Non-surgical treatment options have become favorable amongst patients and doctors as a way to help manage back pain and discomfort in a non-invasive way. While treatments provided by a certified physician are always encouraged, there are also at-home exercises that have been shown to help alleviate back pain during and after treatments.
Remember that getting an accurate diagnosis from your physician is essential before considering any exercise program. We urge you not to perform any of these exercises without obtaining your physician’s advice first.
Pelvic Tilts
Strengthening the lower abdominal muscles have been shown to help alleviate back pain by helping to stabilize the core. Pelvic tilts can help strengthen the abdominal muscles while simultaneously stretching the low back.
To do this, you’ll begin by lying on your back. Tightening your abdominal muscles as you exhale, flatten your back while pushing your belly button towards the floor. Hold the position for 5 seconds before repeating up to 10 times. If you’re unsure if you are doing it right, place your pinky finger on your hip bone and thumb on your lowest rib. The space between your pinky and thumb should be smaller as you tighten your abdominal muscles.
Side Stretches
Stretching helps to gently work the muscles while promoting alignment. Stretches should be performed before more strenuous exercises as a way to warm up the muscles, as well as after physical activity as a way to cool down.
To accurately perform a side stretch, stand against a wall with your arms relaxed at your sides. Use the wall to keep your back from bending excessively backward, which can cause more pain. Focusing on one side, bring your arm up slowly until it is pointing straight up, slowly curving it above your head when it is fully extended. Continue reaching this way until you feel a stretch on the opposite side of your body. Hold this pose for about 10 – 15 seconds before gently releasing the position and return to your starting position. Repeat on the opposite side, and repeat on both sides about 10 times.
Knee to Chest
Back pain often comes as a result of a compressed spine. Knee to chest stretches helps to alleviate back pain by decompressing the spine and low back.
To start this exercise, lie comfortably with your back firmly pressed on the ground. Starting with either your left or right knee, use your hands to gently pull the bent knee toward your chest. Hold this position for 10 seconds before repeating the same movement with the opposite knee. Perform the movement 3 to 5 times holding the position for 10 seconds each time.
Exercise Ball Stretches
Exercise ball stretches are great for giving your tight back muscles a relieving stretch if you use them properly.
For this exercise, begin by kneeling on a mat and placing the exercise ball against one of your hips. Carefully lean sideways until your side is resting against the exercise ball, placing your hand on the floor to support and balance your weight. While balancing yourself with your feet and your stabilized hand, gently lift your opposite arm over your head and reach to maximize the stretch in your tight muscles. Hold this pose for about 20 – 30 seconds, release and then return to your original position. Repeat this process for each side 2 – 3 times daily.
If you’re unsure of your ability to properly use the exercise ball or in your coordination, ask someone to assist you!
Opposite Arm and Leg Extensions
It is important to build and maintain abdominal strength as a way to manage back pain. Opposite arm and leg extensions are a great exercise for strengthening your core as a whole. This includes your abdominal, back, and oblique muscles.
Begin by positioning yourself on all fours on a comfortable surface. Consciously contract your abdominal muscles to help you keep your back flattened. Slowly raise one leg upward behind you, straightening it outward. At the same time, raise the opposite arm upward in front of you. Hold this position for 3 to 5 seconds, alternating 10 times on each side.
Now It’s Your Turn
Strengthening the abdominal and spinal muscles are essential to you to alleviate back pain. These low-impact exercises, when performed correctly and under your spine doctor’s guidance, can help you strengthen your spine and increase range of motion. While you may not be able to fully reverse the effects of your sciatica pain, scoliosis, herniated discs with exercise alone, it can help support your spine’s structural components and can help you find relief faster when combined with effective back pain treatments.
We urge you not to perform any of these exercises without obtaining your doctor’s advice first. Whatever your level of fitness, remember to get guidance from your doctor first.
If you’re looking for more treatment options for your sciatica pain, scoliosis, herniated discs, or other back pain, contact our staff at MacKenzie SDI today!
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