Exercises to Beat Your Back Pain

After coughs and respiratory infections, back pain is the most common reason for seeing a doctor in the United States. In fact, about 80% of Americans will feel back pain at some point in their lives, and back pain is the leading cause of job-related disability worldwide. It's estimated that around $100 billion is spent on treating back pain in the United States.

However, surgery is rarely needed. Instead, exercise and functional body mechanics changes are the key methods of reducing this common discomfort.

Below, we review causes and solutions for back pain as well as how to prevent it from developing in the first place. We also give you some of the best exercises you can do to beat any back pain you're experiencing.

What Causes Back Pain?

Back pain comes in two forms: acute and chronic. Acute pain arises when you injure yourself from a fall, sports injury, or perhaps improper heavy lifting. It occurs suddenly and you usually feel it immediately. It could be a disc or pulled muscle, but whatever it is, if this happens, you should seek medical attention right away. This is particularly important if your pain is accompanied by other symptoms such as weakness of the legs or stomach pain, as another medical issue could be present that needs treatment.

Chronic pain, on the other hand, creeps up over time. It may be due to conditions such as arthritis, osteoporosis, or ruptured or bulging discs. The over-stretching or tearing of muscle and ligaments is another common cause of both acute and chronic back pain. Interestingly, back pain generally comes from one of two extremes: too much or not enough activity.

Too Much Activity

For the active person, chronic back pain can come from excessive, repetitive pounding on the spine, as in running, jumping, or other high-impact activities. Think of the “wear and tear” that happens on cars or appliances—the same holds true for our bodies.

It can also be from repetitive twisting and turning, as in swinging a golf club or a tennis racket. Essentially, there are endless things that cause wear and tear on the back.

Not Enough Activity

Sedentary people experience the same kind of pain for the opposite reasons. Muscles that go unused become stiff and inflexible. Sitting all day causes tight hip flexors, poor posture, and weak abdominals.

In addition, the body is one long kinetic chain. Tight hamstrings or hip flexors turn into tight hips and glutes, which pull on the back and create pain.

Unfortunately, research shows that many primary care practitioners do not recommend increased activity to their patients who might benefit from it. While many doctors are aware that exercise is an effective treatment, they may believe their patients won't be receptive to increasing their activity levels.

What's the Solution?

Back pain treatment includes changes in body mechanics and specific exercises that serve the dual purposes of easing pain and preventing another injury. These movements help you cope while also reducing the likelihood of re-injury, exacerbation of the current issue, and development of the condition in the first place.

Body Mechanics

Whether your back pain is from overuse, underuse, or something completely different, such as an accident, the question remains, what can you do about it? If improper lifting, sitting, or standing are the problem, start with proper body mechanics.

• Lift properly: Rather than lifting something by bending over and using your back, bend your knees to drop your upper body down to pick it up using the power of your legs. Engage your core as you perform this movement.
• Sit properly: Try to get a chair with good back support. If needed, roll up a towel or use a pillow to place behind your lumbar spine. Never slouch. Keep your abs pulled in and your shoulders back and down. Get up and walk at least once an hour, preferably more often.
• Stand properly: Pull your low abs in, tuck your pelvis, and, if possible, place one foot on a stool or ledge. Adjust your leg position when standing for long periods. Take frequent breaks to stretch or walk, if you can.

Back Exercises

A vast body of scientific research shows that the best medicine for dealing with back pain—and preventing it—is exercise. In fact, organizations such as Harvard Medical School and the American Academy of Orthopedic Surgeons list exercise as their number-one solution for low back pain prevention. The American Council on Exercise also recommends targeted exercise for low back pain.

Exercise may seem overwhelming when it comes to dealing with back pain, as it might be challenging or counterintuitive to consider working out when your back is hurting. However, as much as you might worry that more movement will be painful, you're likely to experience the opposite if you give it a try.

However, the type of exercise you perform is going to make a difference, so following specific workout recommendations is key. Overall, when it comes to exercising to relieve back pain, there are two important goals:

• Strengthening the entire core
• Stretching the back and legs

Below are some effective exercises to try. Practicing them at least once or twice a week can help to prevent or lessen back pain.