Easy Back Stabilization Exercises for Chronic Pain Treatment

What is the first thing you do after an hour of sitting on the couch or a long drive? You elongate and stretch. This is because even an hour of sitting can cause spine stiffness. Stretches and other back stabilization exercises can help keep your back flexible and mobile while also counteracting the effects of prolonged sitting.

If you already have pain or just haven't exercised in quite some time, consult a doctor before attempting these upper and lower back stabilization exercises. 

Including back stabilization exercises in your everyday routine can also help keep your back healthier and more flexible, and helping in chronic pain treatment.

Extensions of the legs

While lying down with your spine straight, lift your knees and bring your heels towards your buttocks. Keep your feet on the floor or mattress.

Extend your legs once more, and then five times more.

If that becomes too easy, try to pick up your feet and spread your legs straight out from your knees in the air.

Leg raises

Rest on your right-hand side and use your right arm to support your head.

Lift your left leg to a 45-degree angle and hold it for 30 seconds.

Then, lower your leg, rest, and repeat five times more.

Swap to your left side as well as repeat the process.

Trunk rotation

Lie on your back with your knees bent and your abdominal muscles tight.

Allow your knees to gently fall to one side while keeping your forearms flat.

Bring your knees back to the center, then allow them to fall to the opposite side.

This should be done five times for each direction.

Pelvic tilt and bridge.

Lie on your back, knees bent, and arms by your sides.

Lift your spine slowly off the mattress or floor, beginning at the base and making progress through each spinal column until your lower, middle, and upper back are lifted.

Hold for several seconds before gently winding back down in a reverse way.

After a few seconds of rest, repeat this procedure three times.

 Cat and Cow Stretching

Place yourself on your hands and knees, hands parallel to your shoulders, knees parallel to your hips.

Squeeze your stomach muscles, raise your lower and middle back like a cat, and tip your head forwards.

Next, lower your upper back and stomach and raise your head to look forward.

Repeat this process five times at a slow pace.

If you have a paint roller or tennis ball, you can also lie down on it and roll back and forth along your spine to relieve muscle tension.

By performing these back stabilization exercises daily, you can begin to relieve chronic back pain and improve your general spinal health. You can also contact Dr. Lex Gonzales for any kind of physical therapy by writing him at lex@drlexgonzales.com.