3 Exercise which Could Do at Office to Relieve Back Pain

When you get pain on your back, maybe you just want to go home and lie on your bed, hoping the pain could end soon. But if you want to help your back muscles get stronger and minimize the chance to get back pain again, one of the most effective treatments is regular exercise, which could be surprising. Scientific studies have proved that yoga and other gentle exercise could help back pain relief.

Stretching

Lie flat on your back, bend your knees, and lift one knee up to your chest, pushing your lower back down toward the floor. Hold this position for 5 seconds, relax, and then repeat with the other leg.

Then, do 10 repetitions for each leg, alternating legs with each repetition.

Here’s another good stretching exercise to try: Lie on your stomach with your hands at your shoulders and your palms flat against the floor, push your upper body up, hold for 5 seconds, and relax your lower back. And do 10 repetitions.

Low-impact aerobic exercise

Exercise in general is great for your body and your back, but low-impact aerobic exercises are the best for boosting overall health without causing damage to your back. So which exercises are best?

Walking, swimming and bicycle riding are helpful aerobic training exercises. according to William Shaffer, MD, medical director at the American Academy of Orthopaedic Surgeons.

Isometrics

As a general recommendation, exercises that protect the lower back begin with “neutral spine” positions and isometric muscle contractions. Thomas J. Herrmann, EdD, PT, a physical therapist and associate professor in the Department of Rehabilitation Sciences at the University of Cincinnati's College of Allied Health Sciences.

Isometric muscle contractions occur when muscles contract (develop tension) but stay the same length — like pushing up against a wall or holding an abdominal crunch.

It's important to make sure that the exercises you do are productive and are actually helping to heal your back, not hurt it. When in doubt, work with a physical therapist to develop a tailored core exercise routine that can help relieve back pain.