Chronic back pain is a condition that affects thousands of people each year. Chronic back pain can be attributed to a variety of factors, from arthritis to muscle weakness. Strengthening the muscles of your core, back and hips can provide some relief to the constant pain.
Although your chronic pain may never go away completely, here are four strengthening exercises to help alleviate your symptoms. All you need is enough space to lay on the floor for these exercises.
- Pelvic tilt. For this exercise, lay on your back with your legs bent. Use your core to draw your abdomen and spine downward, without using your buttock or leg muscles. Your pelvis should tilt upward slightly, but should not leave the floor. Hold this position for five seconds and then relax for five more. Repeat five to ten times. This exercise will strengthen your core and pelvic muscles, providing more support to your lower back.
- Lying march. Lie on your back with your knees bent and arms at your sides. Using your core, slowly raise one leg a few inches off the floor. Hold for five seconds and then slowly return your leg to the floor. Alternate legs for 30 seconds.
- Bridge. Lie on your back with knees bent and arms at your sides. Slowly raise your buttocks off the floor until your body is aligned from your knees to your shoulders. Hold this position for eight to ten seconds, then return your pelvis to the floor. Repeat for ten repetitions.
- Planks. Get on your hands and knees with your back straight. Slowly raise one leg off the floor, making sure not to arch your back or neck. Hold this position for five seconds then return to the starting position. If this seems to easy, try raising one leg and the opposite arm at the same time. Repeat for ten repetitions.
Remember, muscle soreness is normal. However, if you start experiencing sharp or severe pain, stop the exercise. If the pain continues long after you stop the exercise, consult with your doctor. Consult with your doctor to be sure exercise is safe.