1 and 2 and 3 and more: core exercises for back pain

back pain exercises

A majority of Americans will, or already do, experience back pain. The back pain that they experience may be caused by a number of different reasons. If you are one of those who are feeling the discomfort of back pain, there are some core exercises that you can do to help relieve the discomfort.

Taking the first step…

When back pain first makes its appearance, the first step is to figure out the cause. Common causes for back pain include:

  • Muscle and ligament strains, sprains, and tears
  • Disc injuries
  • Nerve damage

By seeking medical assessment, you will know what is causing your pain. This better equips you to find the right type of treatment that will benefit you and will bring you back to better physical health.

The Treatment: Timely Rest and Core Exercises for Back Pain

You can get the relief you need with the help of timely rest and core exercises. With this type of treatment you can improve your symptoms and overall physical health drastically. By following these easy recommendations, you will be well on your way.

1. Don’t stay in bed

It is a proven fact that once a body is set into motion, it stays in motion. At first when you are suffering from back pain, especially from an injury, you are recommended to get a few days of rest. Three days are the maximum days suggested to be on bed rest and limiting it to one day is best.

The longer you stay in one place while recovering, the harder it will be to get back to good physical health. Rest, but get moving as quickly as you can.

2. Keep moving

By many doctors’ standards, activity is quite often the best medicine for back pain. Simple and low impact exercises, like walking and stretching will help your body to heal faster and keep you in a state of good physical health. However, keep in mind this must be done in moderation.

3. Practice good posture

You may have done something to cause your pain, like not picking up that box properly to take to the garage, but that doesn’t mean the strain of your back pain hasn’t been building for many months or even years. With poor posture you are placing unnecessary strain on your back.  With good posture you are using your core muscles properly.

4. Increase the strength in your core

It has been suggested and proven that people who suffer from back pain can benefit from stronger abdominal muscles. Your torso is a combination of many groups of muscles working together. If your abdominal muscles are weak, the rest of your body has to make up for it. When you strengthen the entire body, especially your core, you will find great relief for back pain.

5. Work to improve your flexibility

Having too much tension and stress can cause back pain. Increasing your flexibility to put a balance in the load throughout your body from head to toe is of great importance. With precise stretching exercises, you can increase your strength and flexibility.

6. Pitch the back brace

It is very easy to think that having the right braces will help you any and every time you need them but that is far from the truth. For heavy lifting and strenuous activities, back braces are highly recommended but with some restrictions. First, don’t wear them for everything you do. When you do wear them, only wear them while actually doing the work. Wearing a brace all day will hurt your muscles much more than they will help as your muscles will weaken when they don’t have to provide support.

7. Ice and heat compresses

With heating pads and ice packs, you can ease the pain and discomfort you feel in your back from doing strengthening exercises. It is highly recommended that for the first 48 hours ice packs should be used, followed by the use of a heating pad.

When you have back pain you will find that developing and maintaining a strong set of core muscles will be a great help.  Core exercises for back pain will be important.  Stretch and keep moving, even when hurting. Rest when you need to but don’t stay in bed too long.

All articles, tips, and stories within the NPC Community are written by individual writers and members. No content, recommendations, or information is meant to be taken as medical advice, which can only be obtained from a medical professional. Please consult with a doctor about any of your medical questions and needs.