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The Best Light Exercises for Chronic Back Pain

One of the most common injuries amongst the adult population is lower back pain. This can result from a number of causes including sitting with bad posture, lifting in an incorrect manner, and failing to build up your core muscles. If you currently suffer from chronic pain, the last thing on your mind will be working out. While most doctors will advise against strenuous exercises, there are some light routines that you can do to eliminate the pain later on. Here are some of the most effective.


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1. Stretching for Flexibility

One of the main causes for chronic back pain is muscles that are too stiff and tight. This added tension can warp your body and cause undue pressure on your spine. Thus, you should consider some basic flexibility exercises to get rid of any back pain. Some examples include:

  • Chin to chest stretch
  • Ear to shoulder stretch
  • Back flexion exercise
  • Single knee to chest stretch
  • Piriformismuscle stretch
  • Standing hamstring stretch

Incorporate these into your daily routine, making sure to only push yourself until the stretch is felt. Remember that these are meant to be light exercises so you don’t strain your back even further.

2. Dynamic Stabilisation

If you have access to some exercise balls or balancing machines, you should also include some dynamic stabilisation techniques in your regular workout routine. These strengthen the secondary muscles of your backbone and increase the overall stability of your spine. They include but are not limited to the following positions:

  • Hamstring stretches (many varieties)
  • Laying down pelvic tilt for the lower back
  • Exercise ball bridges and other therapy
  • Neutral positions through cardio exercises

The most difficult aspect of these workouts is finding the neutral position for your spine. The best personal trainers in Melbourne can help with your health goals, allowing you to find the optimal position for your back so you relieve the stress on your already weakened muscles and avoid further pain in the future.

3. Core Strengthening

Lastly, it’s important to also focus on your core muscles, such as the abdominals and obliques. These provide strength and stability to your spine, ensuring your back muscles don’t have to work too hard to keep you upright. Weak core muscles are the primary cause of these chronic afflictions so it is essential that you introduce some light exercises into your daily routine such as:

  • Sit ups
  • Crunches
  • Leg raises
  • Pelvic tilts
  • Trunk curls

Again, remember not to push yourself too hard here. If you are concerned about aggravating the injury, talk to your physical trainer about how many reps you should do and for how long you should work out each time. Also stick to your schedule too, as aerobic and anaerobic exercises are only beneficial if done regularly. While this may be difficult to do at first, especially since you’re in pain, think about the goal of strengthening your core muscles so that you can eventually lead a more normal lifestyle. This can only be done by sticking to your routine in a determined, strict manner.

These three exercise types are perfect for those suffering from chronic back pain as long as you remember not to push yourself too hard. Since your muscles are already in a weakened state, it will pay to be patient and just do some light workouts at first. Over time, you will notice yourself growing stronger so you can push yourself harder in the future. Until then though, give your back the chance to recuperate and improve. You’ll thank yourself afterwards as your back muscles strengthen and the overall pain gradually disappears over time.

Author: Incentive Personal Training is a training studio that specialises in designing personal and bootcamp training sessions that would suit the individual or group’s fitness goals. Training sessions come with assistance of personal trainers in Melbourne, personalised nutritional assistance, and full access to quality training equipment.

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