4 Exercises to Help Manage Your Back Pain

You might not feel like exercising when you have back pain, but it's actually better for you than lying around and staying stiff. A gentle workout will pop your bones and get your blood flowing, and it can help to strengthen muscles that will provide better lumbar support. Here are just a few exercises that you might try for a future without back pain.

Bird Dog

The bird dog is a funny-looking pose, but if you're willing to sacrifice a little dignity for back pain relief, it's worth the trouble. You perform the exercise by getting on your hands and knees and extending one leg straight behind you and one arm straight in front of you. If you're doing it correctly, you should feel a mild stretch in your legs and a soft pressure around your pelvic area. This will help your body learn how to stabilize your lower back when your arms and legs are moving, such as when you're walking.

Partial Crunches

Partial crunches can provide a lot of relief for back pain because of the way that they improve circulation throughout your entire core. However, you'll need to have good form to prevent the crunches from triggering any spasms in your lower back. When you perform the crunch, make sure that your feet, back, and tailbone stay connected to the floor. Their non-movement is why the exercise is called "partial crunch" instead of "full crunch."

Lateral Leg Raises

A little-known fact about back soreness is that it's often misdirected hip soreness. The signals in your brain just get your wires crossed. If you suspect that your back pain is actually coming from your hips, try some lateral leg raises. They stretch the hip abductor muscles and keep everything loose and flexible, and this can be a key component in preventing future stiffness and swelling.

Bridges

Bridges are great for providing lumbar support that can stop back pain before it starts, and their benefits will extend all of the way up your spine. If you struggle with upper or middle back pain as opposed to the more common lower back pain, bridges might be the best exercise for you.

As any back pain management facility will tell you, prevention is just as important as treatment. Back pain can be debilitating, but you might find relief with the right exercises. Try a few of these suggestions and see if they help with things like flexibility and dexterity in your spine.