Chronic back pain has become a major global health issue, forcing world authorities to develop stronger means for chronic back pain relief. It is an astonishing fact that over 80 percent of the adult populace has suffered from back pain at some point in their lives. This is significantly attributed to sitting jobs. Both sexes are equally affected by the undesirable health condition, which can widely range in intensity. While some people note the feeling as a dull but steady ache in their back, others describe it as sudden powerful bursts of pain that leave them agonizing. Apart from long work hours, there can be several factors responsible for severe back pain.
Back pain cases that stay for 12 weeks, even though the underlying cause or injury has been dealt with completely or more are classified as chronic back pain scenarios. About one in every five people suffering from acute low back pain develop chronic back pain over a period of one year or so. Although treatments are available for getting chronic back pain relief, it is good to curb the situation before it asks for those laborious treatments. As the old saying goes, prevention is better than cure.
Therefore, here we have listed five simple yet effective exercises for relieving chronic back pain.
- Bird dog
Though it has a funny touch in its name, bird dog is an effective exercise to get some chronic back pain relief. It works perfectly for the entire back, the butt, thighs, and is great for correcting bad posture.
How to do: Start with your knees and hands supporting your weight on the floor, resembling the posture of a dog. Tighten your stomach muscles while slowly extending your right arm in the forward direction and lifting your left leg backward, parallel to your hips. Hold on to the exercise for about 5-10 seconds and then repeat with the other side. Repeat the exercise 8-10 times for each side.
- Hamstring stretches
The reason one would like to adopt hamstring stretches for gaining chronic back pain relief is twofold. One, it is a straightforward stretching exercise with no complexity and second, it provides a great workout for your hamstrings.
How to do: Start with lying on the floor on your back. Bend the left knee and circle a towel under the ball of your left foot. Next, slowly straighten your left knee and, meanwhile, pull back the towel. You will feel a mild stretch at the lower back of your left leg. Hold on to the position for about 15 to 30 seconds before coming back to the resting position. Repeat with the other side. About 2-4 reps for each side are enough.
- Partial crunches
In addition to working like a charm for chronic back pain, partial crunches also work on stomach muscles. The exercise is one of the best workouts to gain chronic back pain relief and working on your stomach muscles at the same time.
How to do: Start with the lying position on the floor with your face towards the ceiling. Next, put your hands behind your neck or cross them over the chest as per your comfort. Use your lower back to slowly raise your shoulders and upper body off the ground while tightening the stomach muscles. Breathe out as you do so. Hold on to the position for 1-2 seconds and then go back to the resting position slowly. Repeat the exercise 10-12 times.
- Knee to chest
Knee to the chest is another great exercise for gaining immediate chronic back pain relief. It is a great stretching exercise usually adopted by athlete trainers for trainees.
How to do: Lie on your back on the floor. Now use your hands to bring your right knee towards your chest slowly. Keep the right side flat on the floor while doing so. Hold on to the position for 15-20 seconds and then come back to a resting position. Repeat with the other side. About 2-4 reps for each side are adequate.
- Wall it
Another great exercise to gain swift chronic back pain relief results is wall sit. The exercise is essentially an endurance building one that works for back as well as knees, and aids in correcting posture.
How to do: Stand about 10-12 inches in front of a wall. Lean back onto the wall, so that your back becomes parallel with the wall you’re leaning against. Now, slowly slide down till your knees are bent like you were sitting on a chair. Hold the position for about 10-15 seconds, while continuously pressing against the wall. Repeat the exercise 8-10 times.
Chronic back pain needs to be dealt with immediately. If left unchecked, it might result in a permanent impairment. With regular exercise, the problem can be minimized to enjoy a normal and healthy life. Yoga is another great option for keeping the ailment at bay.