Luckily, we’ve got a ton of information from medical professionals this year on how to relieve chronic back pain. So if that gets you down, don’t worry—we’ve got you covered. Looking ahead, let’s find the best exercises and stretches for back pain we’ve covered in 2022.
9 back pain lessons we learned this year
1. Stretch for back pain after a road trip
Sitting still for long periods of time can strain our backs, such as when you sit in a car for hours. To relieve back pain from trips, physical therapist and assistant professor Abbigail Fietzer, DPT, recommends sitting up straight on your way to your destination, as well as working your core muscles.
After you get out of the car, try stretches that reverse your back during the move such as pelvic tilts, stomach presses, and kneeling hip flexors.
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Brad Baker, DPT, performance coach at Future, previously told Well + Good: “Think of stretching in the opposite direction of how it’s static. “When you sit for a long time, “your lower back is bent forward, your pelvis is tilted back, and your hips are also in a forward flexed position.”
2. Exercise zones for back pain caused by big breasts
If you’re experiencing back strain due to heavy chest, physical therapists and personal trainers also recommend strength-training moves that target your core and upper back. Building a strong core will improve your spinal stability, taking some of the pressure off your back, while working your upper back can improve poor posture caused by the weight of your chest. Finally, breathing deeply with your diaphragm can relieve stress on your upper chest and neck.
3. Stretching exercises and exercises to relieve back pain during pregnancy
Professional dancer and Dancing With The Stars student Lindsay Arnold learned to treat low back pain during her second pregnancy by staying active. Butt-activated movements like the bird dog and leg lift helped her build a strong support system for her back, while stretches like the child pose and the cat/cow stretch help relieve stress. Other stretches such as kneeling and pigeon pose can also severely reduce low back pain.
This is the right way to perform a bird dog, BTW:
Previously, Arnold told Well + Good: “Low pain during pregnancy is one of the most common frustrations for women. “It’s important to work out to strengthen the supporting muscles, as well as stretch to improve joint mobility and release muscle tension.”
4. Chest stretch for upper and middle back
If you feel tightness in your upper and middle back, try puffing out your chest. According to physiotherapists, tight breasts can cause your shoulders to lean forward, exacerbating existing back pain. In the 10-minute stretch below, pilates instructor Brian Spencer demonstrates moves that incorporate your pectorals (aka pectorals). By expanding your pectoral muscles, you will improve blood circulation, mobility, and posture.
5. Butt exercises to cure lower back pain
In case you need a reason to do your squats today, a pair of stronger pants can help relieve chronic lower back pain. “Your lower back muscles can and will make up for inactive glutes,” physical therapist Natalie Sampson, DPT, previously told Well + Good. “Butts may not work due to weakness or because they are tight or constrained.”
A resistance band can help you build a better base. Banded squats, banded side steps, and banded front steps can strengthen your glutes and reduce lower back strain over time.
6. Camel pose for back pain and round shoulders
The benefits of yoga have no limits! Camel Pose, or ultrasana, is a heart-shaped back stretch that can help strengthen your back, correct rounded shoulders, expand your chest, and relieve back pain. To that end, Sabrina Washington, CorePower Yoga instructor, recommends warming up well before trying camel pose because this heart-opening back bend is more strenuous than other yoga asanas — and if you currently injured, Washington recommends skipping this move.
She previously told Well + Good, “This is a more intermediate and strenuous pose, which can trigger muscle aches or pre-existing joint problems in these areas.” “Be sure to talk to your doctor if you have any concerns before doing yoga.”
7. Massage with tennis balls to cure insomnia due to back pain
Unrelieved back stress can keep you up at night. If back pain keeps you from doing zzz, try placing a tennis ball on the mattress just below the spot that makes you uncomfortable. Gentle pressure from the tennis ball will help stretch and stretch the affected muscle. Just make sure you don’t sleep on the tennis ball and avoid placing it directly below the spine as this can cause bruising and even worsen your existing discomfort. Oh!
8. Core strengthening exercises for the elderly with back pain
Personal trainer Lori Michiel, 68, knows a lot about staying fit as you age. Part of her work involves teaching older clients how to identify and activate their core muscles. Core training can improve balance and avoid back pain, two common complaints from her clients. Her move? Lift standing weights because it flexes the abs and strengthens them over time
9. Lower back stretch to relax the abdominal muscles
Twisting, reaching, and pushing movements can stretch the upper back in a jiffy, but the lower back can be harder to target. Liz Letchford, PhD, injury prevention expert and sports coach, says the lumbar quadriceps (or QL), a super-deep, sneaky lower back muscle, may be the cause of your lower back pain. Friend. As with any case of severe back pain, Letchford recommends seeing a medical professional. Moving an injured muscle, even when trying to stretch it, can cause further harm.
Dr Letchford previously told Well + Good: “The QL can be tight because the pelvic muscles are not working optimally. “Stretching can provide short-term pain relief, but the best approach is to work with a motion specialist to determine where you can compensate.”
After getting through the PT, try stretching this doorframe to target the quadratus lumbar region and release tension in the lower back.
Follow these tips the next time you feel a stretch or pain and you’ll be back on track in no time.
