Back Pain Relief: 3 Back-Strengthening Exercises When You're Low On Time
It is estimated that roughly 100 million individuals here in America are affected by chronic pain every single year, according to the American Academy of Pain Medicine. Back pain can cause a major burden in your daily life, so it's important that you take steps to strengthen your back and relieve your pain. Read on to learn more.
Strength Exercises That Target Your Back and Stop the Pain
Many people tend to avoid exercise because they don't have time. However, there are exercises that can help to promote a healthy back and that can be done in very little time. Here are three functional training (or neuromotor) exercises that should be done two or three times each week for between 20 and 30 minutes:
1. Decompression Breathing
This particular exercise helps to lengthen your body, gives your body more oxygen, and strengthens your spine. Ultimately, the best position for this exercise is standing.
Start off with your heels just barely apart and your toes touching. Unlock your knees as you shift all of your weight onto your heels. Bring your heels toward one another. Reach your arms above your head and stand tall. Breathe in deep so that your ribcage is taken away from your hips. Tighten your core as you exhale to support the spine.
2. The Woodpecker
This particular exercise works to not only strengthen your back but also your glutes.
Begin in a lunge position. Maintaining support on your front leg, push your chest forward with your weight being driven into that front heel. Allow your arms to come behind you with your thumbs pointed out.
Now, stretch your arms out forward in front of your chest and bring your back heel up from the floor. Push yourself forward as far as you can at this point. Continue this until you feel it in your hamstrings and glutes. Keep your core tightened and maintain a neutral spine as you bring your arms above your head. Hold for about 20 seconds and then repeat on the opposite side.
3. Adductor-Assisted Extension of the Back
This particular exercise digs deep into your lower back muscles while taking support from your hamstrings and inner thighs.
Begin flat on your stomach on the floor. Maintain a slight bend in your knees as your begin to flex your feet and bring your legs together. Push your knees and hips into the floor while lifting up on your elbows so that your hands are "floating". Bring your shoulders down toward your glutes while bringing your chest up off of the floor. Maintain a long neck, strong core, and neutral spine as you hold this pose for around 20 seconds.
According to the American College of Sports Medicine, leading a sedentary lifestyle is a major health risk, so it is important that you take the time to do some minor exercises. The exercises mentioned here are a great starting point, but you can talk to your physician or chiropractor about other exercises that can help relieve your back pain and support your spine. One company that may be able to help meet your needs is Chiropractor Plus.