Back pain is one of the most common medical complaints in the United States. Eight out of 10 people experience back pain during the course of their lifetime, and over half will experience symptoms severe enough to seek medical intervention.
“The spine is complex and is designed for a range of functional movements,” Mike Palmer told The Epoch Times. Palmer is a physical therapist and specialist in industrial rehabilitation. Given that the back is responsible for so much, it isn’t surprising that many problems arise, he said.
Fortunately, there is help for those experiencing chronic back pain through safe, effective, and simple exercises you can perform in the comfort of your own home.
Causes of Chronic Back Pain
Chronic back pain is defined as pain that continues for 12 weeks or longer, despite treatment of the underlying cause.Story continues below advertisement
Two of the most common causes of chronic back pain include poor posture and a sedentary lifestyle.
Poor Posture: We often sit in lumbar flexion where we’re bending forward, due to computers, televisions, and phones. The key things people lose with poor posture are back extension and spinal mobility.
Sedentary Lifestyle: Our bodies are designed to move, but many of us are too sedentary. The back can easily lose flexibility and strength over time.
Many people find they can substantially increase their back health and decrease pain by implementing safe and effective exercises on a routine basis.
Exercises for Chronic Back Pain
While being more intentional about our movement is important—such as taking breaks from sitting for long periods of time while working—regular exercise is essential for maintaining back flexibility.Story continues below advertisement
Here are some stretching exercises to strengthen and balance your spine. They’re organized by how easy they are to incorporate into your day, but they are all excellent.
Walking
According to Palmer, walking is the best overall exercise you can do for your back as a whole.It introduces small rotations into the spinal column and provides mobility for the back. Walking with an upright posture also encourages back extension. “15-20 minutes is all it takes, but try to do it at least daily,” said Palmer.
People who walk consistently often present much better in the clinic, and therapists can always tell who has been walking and who hasn’t.
Single Knee-to-Chest
The single knee-to-chest exercise focuses on the muscles of the low back and hips and is great for arthritis and tight muscles. It can even be performed in bed. Most people experience a pleasant stretching sensation along the back of the bent leg, and the stretch works well with lumbar pain.
Samira Bouaou/The Epoch Times
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Step 1: Lie flat on your back with your legs out straight.
Step 2: Bend one knee towards your chest, using the arm on the same side to help elevate it.
Step 3: Grasp the back of the knee with both hands and ease into the stretch.
Step 4: Switch legs and repeat.
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Try to stretch each leg for 30 seconds and attempt three sets. Be sure to keep your lower back in contact with the surface to maximize the stretch. It’s important to listen to what your back tells you—do not push into or through pain. If things start feeling uncomfortable, stop where you are.
Double Knee-to-Chest
The double knee-to-chest is a modification of the single knee-to-chest stretch. It provides the same benefits with a better overall stretch. Most people quickly move from the single knee-to-chest to the double knee-to-chest exercise due to its superior low back stretch.
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Step 1: Follow steps 1-3 for the single knee-to-chest exercise.
Step 2: Once one leg is up, bring the other leg up, using the hand on that side to assist.
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Step 3: Hold this stretch for 30 seconds before lowering first one leg and then the other.
This exercise can also be performed in bed. Avoid trying to lift both legs at the same time and avoid trying to lift your legs by themselves without help from your arms. Keep your back flat at all times and listen to what your back tells you. If it hurts, ease off. Try doing three total sets.
Easy Exercises to Combat Chronic Pain
Part 1
Chronic Pain Shows Alarming Trend, Surpasses Other Common Chronic Diseases
Part 2
Chronic Back Pain: Common Causes, Easy Home Exercises for Fast Relief
Part 3
Chronic Hip Pain: Common Causes, 5 Exercises to Relieve
Part 4
Chronic Knee Pain: 2nd Leading Cause of Pain, 5 Easy Home Exercises to Relieve
Part 5
Chronic Neck Pain: 2 Common Causes, 6 Easy Exercises to Relieve
Part 6
Chronic Ankle Pain: Often Caused by Weak Ankles, 5 Exercises to Strengthen and Prevent Injury
Part 7
Chronic Foot Pain: 2 Common Causes, 5 Easy Exercises for Relief
Part 8
Chronic Shoulder Pain: Often Caused by Muscular Imbalances, 5 Exercises to Restore Movement, Strength, and Balance
Part 9
Chronic Elbow Pain: Often Caused by Muscle Weakness, 6 Easy Exercises to Relieve
Part 10
Chronic Wrist Pain: Can Last for Years, a Therapist’s Top Exercises to Relieve
Part 11
Chronic Hand Pain: Often Caused by Overuse, a Therapist’s Top 6 Exercises for Relief
More from this series
Lower Trunk Rotations
Lower trunk rotations target the lumbar multifidous muscle—a series of long, narrow muscles that run along both sides of the spinal column and help extend and stabilize the lower spine, said Palmer. This exercise is great for providing core strengthening and flexibility for the low back.Story continues below advertisement
Samira Bouaou/The Epoch Times
Step 1: Lie on your back and bring your knees up until your feet are flat on the floor.
Step 2: With your knees together and your shoulders flat, bring your knees to one side and hold for 30 seconds.
Step 3: Bring your knees back up and move them to the other side and hold for 30 seconds.
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It’s important to keep your shoulders flat during this exercise to maximize the stretch. The goal is not to get the knees all the way down to the ground. Instead, simply progress into the stretches as far as you comfortably can. This is another exercise you can do in bed. Try doing three total sets.
Hip Bridge
The hip bridge engages several muscles, including the transverse abdominis, the deepest layer of the abdominal muscle. It’s a bigger muscle group that attaches directly to the spine, said Palmer. You don’t have to lift your hips high. Only lift until you feel your muscles engaging and then hold there.The hip bridge starts like lower trunk rotations but then goes up instead of to the sides.
Note: The hip bridge can be an aggressive exercise for the lower back when chronic pain is present, which is why you should only lift up until your muscles engage.
Samira Bouaou/The Epoch Times
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Step 1: Lie on your back and bring your knees up until your feet are flat on the floor and your arms are to your sides.
Step 2: Lift your hips off of the ground while stabilizing your arms and feet. Hold for 10 seconds, or for as long as you can.
Step 3: Return your hips to the surface and rest for as long as you need.
Try doing three sets for 10 seconds at first, working up to a longer period over time. This is an excellent core strengthening exercise.
Prone on Elbows Stretch
This stretch focuses heavily on extending the lower and middle back. It is a very direct, assertive way to move into back extension, and is easy to hold.Story continues below advertisement
Samira Bouaou/The Epoch Times
Step 1: Lie face down on the floor.
Step 2: Slowly come up on your elbows with your arms straight up and down.
Step 3: Then slowly raise your head up until you are looking forward.
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Ease into this exercise while listening to your back. Although this stretch provides you with a lot of control, don’t force it. Instead, allow the stretch to develop slowly and comfortably. Try to hold the position for two minutes before lying back down again. Try doing three total sets.
Prone Press-Ups
This exercise starts like the prone-on-elbows stretch and then moves past it. Train in this exercise after you have mastered the prone-on-elbows stretch.
Samira Bouaou/The Epoch Times
Step 1: Lie face down on the floor.
Step 2: Come slowly up on your elbows with your arms straight up and down.
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Step 3: Start with your head down, and then slowly raise your head as high as you can.
Step 4: Then push up with your arms until your elbows are fully extended.
Move slowly into the full stretch, listening to what your back tells you. Intensify the stretch by keeping your hips firmly in contact with the floor. Try to hold the position for two minutes before lying back down again. Try doing three total sets.
Easy Exercises to Combat Chronic Pain
Part 1
Chronic Pain Shows Alarming Trend, Surpasses Other Common Chronic Diseases
Part 2
Chronic Back Pain: Common Causes, Easy Home Exercises for Fast Relief
Part 3
Chronic Hip Pain: Common Causes, 5 Exercises to Relieve
Part 4
Chronic Knee Pain: 2nd Leading Cause of Pain, 5 Easy Home Exercises to Relieve
Part 5
Chronic Neck Pain: 2 Common Causes, 6 Easy Exercises to Relieve
Part 6
Chronic Ankle Pain: Often Caused by Weak Ankles, 5 Exercises to Strengthen and Prevent Injury
Part 7
Chronic Foot Pain: 2 Common Causes, 5 Easy Exercises for Relief
Part 8
Chronic Shoulder Pain: Often Caused by Muscular Imbalances, 5 Exercises to Restore Movement, Strength, and Balance
Part 9
Chronic Elbow Pain: Often Caused by Muscle Weakness, 6 Easy Exercises to Relieve
Part 10
Chronic Wrist Pain: Can Last for Years, a Therapist’s Top Exercises to Relieve
Part 11
Chronic Hand Pain: Often Caused by Overuse, a Therapist’s Top 6 Exercises for Relief
More from this series
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Plank
A plank is similar to the prone-on-elbows stretch, except that you lift your entire body off of the floor. This exercise focuses heavily on the core muscles of the trunk, which provide better support to the whole trunk. The plank movement can be challenging at first, but it is pound-for-pound one of the best bodyweight exercises you can do.
Samira Bouaou/The Epoch Times
Step 1: Start in the prone-on-elbows stretch.
Step 2: Lift your body off of the floor and lockout with straight legs and back.
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Step 3: Try to hold the position for one minute before lowering back down into the prone-on-elbows position.
Although the goal is to be able to hold the stretch for one minute, do what you can at first, even if it is only for seconds. Have someone observe you from the side to provide feedback on your posture, because you want your body as straight as possible, without arching or sagging.
Consider Professional Help
Everyone is different, and getting a handle on back pain can be challenging. If you are struggling with chronic back pain, consider the professional services of a physical therapist, personal trainer, or chiropractor who is specifically trained to help. They can also provide individualized home exercises for the particular issues you’re experiencing. Back pain can worsen over time so be diligent about taking care of yourself.*If you have health or mobility issues that may present problems, consult with your physician before commencing exercise activity.
Being proactive about strengthening your hip muscles is the best way to prevent hip problems from occurring in the first place. Simple exercises that target the hips can help minimize chronic pain and get you back on your feet more quickly.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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