Back Pain Relief Exercises – How Effective Are These Exercises And Would It Help You

The Benefits That Relate To Back Pain Relief

Back Pain Relief Exercises - How Effective Are These Exercises And Would It Help YouGetting back to your normal routine is important, and finding back pain relief is the key. One of the best ways to get long-term back pain relief is through exercise therapy. Don’t let lower back pain keep you down any longer, back pain relief is possible!

Lower back pain relief is often as simple as releasing the muscle groups that are tight. Middle back pain relief is a common and often painful postural problem. A key factor in back pain relief is locating the vertebral subluxation that is contributing to pain.Lower back pain relief is a constant quest for some people, as they struggle with daily aches and pains in this sensitive part of the spine.

Back pain

Fortunately, you can take measures to prevent or relieve most back pain episodes. If prevention fails, simple home treatment and proper body mechanics often will heal your back within a few weeks and keep it functional for the long haul. Surgery is rarely needed to treat back pain.


Signs and symptoms of back pain may include:

  • Muscle ache
  • Shooting or stabbing pain
  • Pain that radiates down your leg
  • Limited flexibility or range of motion of the back


Back pain can come on suddenly and last less than six weeks (acute), which may be caused by a fall or heavy lifting. Back pain that lasts more than three months (chronic) is less common than acute pain.

Back pain often develops without a specific cause that your doctor can identify with a test or imaging study. Conditions commonly linked to back pain include:

  • Muscle or ligament strain. Repeated heavy lifting or a sudden awkward movement may strain back muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back may cause painful muscle spasms. Read more here.

In this manner, stretching as a form of back pain relief is similar to the use of sports massage, while working to strengthen a hurt muscle can also avoid future injury.

Exercise and Pain Relief

If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t.

Getting Started

If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your doctor first, and then seek an expert to help you develop an individualized exercise program. “Have a professional — a physical therapist or athletic trainer — show you what is appropriate to do given your condition,” says Nessler. “I may recommend a particular exercise that’s great for 75% of people, but maybe another 25% really shouldn’t do it.”

Margolis often recommends several simple, safe stretches that can help alleviate pain in the back and other joints.

  • Lie on your back on a carpeted floor or mat. Rest your legs on a couch, chair, or ottoman, so that your legs from the heels to the back of the knees are completely supported. “You’re in the same position you would be if you were sitting in a chair, but now the pressure on your spine is completely displaced,” Margolis explains.
  • Lie with your belly side down on a stability ball and let your body mold to the sides of the ball. See more here.

No particular outcome can be guaranteed, of course, but offering safe, lasting back pain relief is a major reason chiropractic is as popular as it is!

5 Stretches To Ease Your Lower-Back Pain

A few tips to keep in mind before you get started: Try to hold each stretch for at least 10 seconds and preferably 30 seconds or longer. The pain-relieving benefits will increase the longer you hold these stretches, says Costello. What’s more, these stretches will feel even better if you enjoy them. Rather than rush through the moves, Costello recommends turning on soothing music and using this stretching time as a chance to relax and renew (here are 6 ways to manage your chronic back pain).

Child’s Pose

This common yoga posture gently stretches the muscles of the low back, which are likely contracted if you’re in pain (here are 7 more yoga poses you can do even if you’re suffering from back pain). Begin on your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Reach out directly in front of you, extending your arms and placing your palms flat on the floor.

Cat/Cow Stretch

This dynamic movement moves the low back muscles in two directions, building on Child’s Pose to help lengthen contracted muscles and soothe soreness. Begin on your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Your spine should be parallel to the ground in this position. Check full article here.

Back Pain Relief Can Improve Your Mental And Physical Health

Prevention and natural methods like non-needle acupuncture, trigger point therapy, lower back exercises, and dozens of little tricks for back pain relief are demonstrated in videos and text. Your spine treatment and back pain relief are strategic to you successfully regaining your quality of life.On the flip side of the coin, getting back pain relief can also help the depression improve.

Your spine treatment and back pain relief are strategic to you successfully regaining your quality of life and central to our Baton Rouge chiropractic practice. Lower back pain relief is one of the most common reasons people schedule chiropractor appointments, call us here: (619) 831-8777. Stretching for back pain relief can be an extremely effective strategy when performed correctly.

Related Articles:
Backache – Affecting Factors and Home Remedies
Natural Ways To Relieve Back Pain Today

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Author: Allison Yardley

Allison has 6 years in practice as a Chiropractor's Assistant and is a licensed Massage Therapist who writes for numerous blogs online. Feel free to comment or ask questions regarding any of Alley's blog posts.

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