Best exercise for a bad back

If you suffer from back pain, you might wonder what exercises can help you ease the discomfort and improve your mobility. In this blog post, we will share some of the best exercises for a bad back, based on expert advice and scientific evidence. These exercises can help you stretch and strengthen your back muscles, as well as your core, hips and glutes, which are important for supporting your spine and posture. Before you start any exercise program, make sure to consult your doctor or physiotherapist, especially if you have a serious or chronic back condition. Also, listen to your body and stop if you feel any pain or discomfort.

Here are some of the best exercises for a bad back:

1. Knee rolls: This exercise helps to loosen up your lower back and spine. Lie on your back with your knees bent and your feet flat on the floor. Keep your arms out to the sides and your shoulders on the ground. Slowly roll your knees to one side, as far as you can without lifting your shoulders. Hold for a few seconds and then return to the centre. Repeat on the other side. Do 2 to 3 repetitions on each side.
2. Pelvic tilts: This exercise helps to activate and strengthen your core muscles, which support your lower back. Lie on your back with your knees bent and your feet flat on the floor. Flatten your lower back against the floor by tilting your pelvis forward. Hold for 5 seconds and then relax. Repeat 10 times.
3. Single or double knee hug: This exercise helps to stretch your lower back and glutes. Lie on your back with your legs straight. Bring one knee up to your chest and hug it with both hands. Hold for 15 to 30 seconds and then switch legs. You can also do this with both knees at the same time.
4. Cat-camel: This exercise helps to improve the flexibility of your spine and relieve tension in your back muscles. Get on all fours with your hands under your shoulders and your knees under your hips. Keep your back straight and your head in line with your spine. Slowly arch your back up like a cat, tucking in your chin and tailbone. Hold for a few seconds and then slowly lower your back like a camel, lifting your chin and tailbone. Hold for a few seconds and then return to the starting position. Repeat 10 times.
5. Glute bridge: This exercise helps to strengthen your glutes, hamstrings and lower back muscles, which are essential for stabilizing your pelvis and spine. Lie on your back with your knees bent and your feet flat on the floor. Squeeze your glutes and lift your hips off the floor until you form a straight line from your shoulders to your knees. Hold for 5 seconds and then lower down slowly. Repeat 10 times.
6. Walking: This exercise helps to improve blood circulation, reduce inflammation and promote healing in your back tissues. It also helps maintain or improve your posture, balance and coordination, preventing further injury or pain. Walking is a low-impact activity that you can do at any pace or distance that suits you. Aim for at least 30 minutes of moderate-intensity walking per day, or as advised by your doctor or physiotherapist.

These are some of the best exercises for a bad back that you can try at home or in the gym. Remember to warm up before you start, cool down after you finish, and drink plenty of water throughout. If you have any questions or concerns about these exercises, or if you need more guidance or support, please get in touch with a qualified health professional.

Here are some other ways to relieve back pain:

• Apply cold or heat packs: Cold packs can help reduce pain and swelling by numbing the affected area and reducing blood flow. Heat packs can help relieve joint stiffness or muscle spasms by increasing blood flow and relaxing the muscles. You can use an ice pack (or bag of frozen peas) wrapped in a tea towel or a heat pack (or hot water bottle) wrapped in a tea towel for 15 to 20 minutes at a time, several times a day.
• Take anti-inflammatory medicine: Anti-inflammatory medicine like ibuprofen can help reduce pain and inflammation by blocking the production of chemicals that cause these symptoms in the body. Paracetamol on its own is not recommended for back pain but it may be used with another painkiller. Always follow the dosage instructions on the label and consult your doctor or pharmacist before taking any medication.
• Change footwear: Wearing shoes that fit well, support your arches and cushion your heels can help reduce stress on your spine and improve your posture. Avoid wearing high heels, flip-flops or shoes that are too tight or too loose.
• Have a massage: Massage can help relax tense muscles, improve blood flow and release endorphins, which are natural painkillers in the body. You can have a professional massage or ask a friend or family member to massage your back gently. You can also use a foam roller, a tennis ball or your own hands to massage your back yourself.
• Seek professional help: If your back pain is severe or not getting better, you may need to see a doctor or physiotherapist for further assessment and treatment. They may prescribe stronger painkillers or muscle relaxants, or recommend other treatments such as group exercise sessions, acupuncture, biofeedback therapy, laser therapy, electrical nerve stimulation, cortisone injections, traction or surgery.

These are some of the best exercises and other ways to relieve back pain that you can try at home or with professional help. Remember to warm up before you start, cool down after you finish, and drink plenty of water throughout. If you have any questions or concerns about these tips, or if you need more guidance or support, please contact a qualified health professional.

References:

: Exercises to help with back pain | NHS inform https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-back-pain
: Back pain – NHS https://www.nhs.uk/conditions/back-pain/
: 6 Exercises to Ease Lower Back Pain: Stretches, Movement, and More – WebMD https://www.webmd.com/back-pain/exercises-lower-back-pain
: 5 Best Exercises for a Bad Back | Healthy Magazine https://www.healthy-magazine.co.uk/5-best-exercises-bad-back/