Simple exercises safe for back pain

Low back pain, whether chronic, acute or episodic, is a common problem among adults and a major cause of disability than any other condition. Indeed, research suggests that 80 percent of adults will experience low back pain at some point in their lives; meaning if you haven’t had it yet and you don’t have it now, there’s a good chance that you will in the future because back pain becomes more frequent with advancing age.

However, the good news is that the condition is manageable from home and at no cost as there are a variety of stretches and exercises that can be done at home to relieve lower back pain and improve mobility.

Common causes of lower back pain include overuse injuries from doing the same form of exercise over and over, muscle or ligament strains or sprains, trauma, degenerative discs, spinal stenosis, osteoarthritis and osteoporosis and majorly, sedentary behavior.

When you have lower back pain, don’t lie down, rather, keep moving by walking regularly because it improves pain levels and subsequently, quality of life. Also, to relieve low back pain, one can apply an ice pack or heat and use a foam roller to release tension in the lower back or engage in diaphragmatic breathing; inhale slowly, let your belly expand with air, then exhale slowly, allowing your belly to deflate, this slows down your breathing which can slow down pain signals and have a calming effect.

Some exercises help to relieve back pain but there is need to be cautious; listen to your body and heed its messages, if something is hurting, don’t do it because you can aggravate your symptoms

Supine Bridge where you lie on your back with your arms on the floor at your sides, your legs bent at the knees and your feet flat on the floor. Tighten your abdomen and glutes and slowly lift your hips off the floor while keeping your back straight. Then, slowly lower your butt and hips back down to the floor, repeat like 10 times.

Bird Dog:  Get down on all fours, with your hands on the floor directly under both shoulders and your knees directly under your hips. Keep your head in line with your spine and lift your right arm forward and your left leg straight behind you until they are both parallel to the floor. Pause, then return to the starting position. Repeat with the left arm and the right leg. Be sure to keep your abdominal muscles tight, make your back flat and your hips level throughout the exercise; repeat like 10 times.

Cat-Camel: Start on all fours with your hands on the floor directly under your shoulders and your knees directly under your hips. Tuck your chin toward your chest and slowly round your back up toward the ceiling; pause for a couple of seconds, then slowly draw your shoulders away from your ears, relax your back and arch it slightly while gazing ahead of you. Return to the starting position.

Child’s Pose: While you’re still on your hands and knees, push your butt back onto your heels, with your knees apart. Lower your upper body between your knees, stretch your arms along the floor above your head and place your forehead on or near the floor. Hold this position for 20 to 30 seconds.

Double Knee-To-Chest Stretch: Lie on your back with both legs bent and your feet flat on the floor. Lift your feet, pull both knees toward your chest and hug them with your arms. Hold this position for 20 to 30 seconds while keeping your back relaxed against the floor. Release, repeat this stretch a few times.

Supine Twist: Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders flat on the floor and your knees together as you let them slowly roll to the right side of your body. Pause for five seconds, then slowly return your knees to the starting position. Then, slowly let your knees roll to the left side of your body; pause for five seconds, then return to the starting position. Repeat this several times on each side.

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