6 Effective Home Exercises for Back Pain
Back pain can be a frustrating common condition that affects most adults. It can be caused by various issues such as musculoskeletal damage, degenerative conditions, poor posture, overuse, injuries, and structural deformities. Since most activities engage your back in some way, experiencing pain can ultimately affect your daily life. However, staying active and trying various strengthening back exercises can help alleviate pain and improve your range of motion. If you are experiencing persistent back pain, try various back pain Westfield exercises at home to help stretch and strengthen your back muscles. For effective results, practice them for 15 to 30 minutes daily. Let us look at six common and effective exercises that can help relieve your back pain.
Planks are a great way to strengthen your core and back. They are also effective for beginners, making them versatile exercises you can do anywhere. Planks are held in place with straight legs and arms.
To start this exercise, take a plank position and stay firm for 30 to 10 seconds, depending on your strength and ability. These exercises can help strengthen your anterior body core muscles and improve posture and flexibility. They can also reduce your risk of developing an injury later on.
- Reverse Hyperextensions
Reverse hyperextension is another great option to stretch your back muscles and relieve pain. This exercise will target the rhomboids, which run along the spine from shoulder width and below the neck. It also targets many other muscles in the upper back, including the serratus anterior and infraspinatus.
When practicing reverse hyperextensions, you should use dumbbells or kettlebells. To perform this exercise, lie down on your stomach with your arms stretched out and bent at mid-back until both elbows touch the floor. This angle builds momentum into each rep. If challenging, add an extra rep before moving on to another set.
- Bird Dogs
The bird dog is a great exercise for strengthening your back and posture. It is also an excellent warm-up exercise for starting your day. To do this exercise, stand with feet shoulder-width apart and knees slightly bent. Hold weights at shoulder height with your arms extended out in front of you and palms facing up.
Bend forward at the waist until your upper body is parallel to the floor while keeping your back flat against the floor. Bend your elbows slightly as you bring your weight down into starting position again while keeping your arms close together and parallel to each other. Repeat this motion ten times on each side.
- Bent Over Rows
Bent-over rows are a great way to strengthen your back muscles. However, if you have any symptoms of an injury, consult your doctor before beginning this exercise, as it may aggravate the problem further.
During your bent-over rows exercise, lie face down on a bench with your knees bent and feet flat on the floor. Keep them about shoulder-width apart. Afterward, place hands behind your head with palms facing outward, just above shoulder height. You can also use some resistance bands around your wrists if desired. This position allows easy movement between sets while allowing good leverage against gravity during each rep contraction.
- Seated Dumbbell Press
Seated dumbbell press exercises help alleviate lower back pain. You can practice them while standing or seated. If you prefer the latter, sit on a flat bench with your knees bent and feet flat on the floor.
Your back should be straight but not stiff or pulled toward the ceiling. Hold one dumbbell in each hand, palms facing each other shoulder-width apart. Afterward, raise both weights upward until they are near your shoulders, then lower them slowly back down again. Repeat this same motion ten times for 1 set of 10 reps per arm.
While exercise helps alleviate back pain, staying active is the best way to prevent it. However, if you are dealing with it now, consider trying some of the exercises mentioned above. Ensure to do these exercises sparingly since they can aggravate your condition. However, if your back pain persists, consult a specialist for more advanced treatment options.