Back pain is one of the most prevalent adult complaints, often interrupting normal activities and limiting mobility. Luckily, there are certain exercises which can significantly alleviate pain and improve spinal well-being. Dr. Jordan Sudberg, Chief Medical Officer and CEO of NY’s Spine and Sport Rehabilitation, shares expert advice on exercises that alleviate back pain and ensure long-term wellness.
Understanding Back Pain and Causes
Back pain may be caused by a variety of factors such as muscle strain, poor posture, or underlying spine conditions,” says Dr. Jordan Sudberg, proprietor of Spine and Sport Rehabilitation in Islandia, New York, and pain management specialist. He stresses that an individual exercise program is needed to reduce pain and prevent re-injury.
Major Exercises to Help Minimize Back Pain
1. Pelvic Tilts
Pelvic tilts engage abdominal muscles and reduce lumbar strain. Lie on your back and draw your knees towards your chest, press your lower back onto the floor by engaging your abdominal muscles, hold for a few seconds, and release. “This exercise gently engages core muscles that support the spine,” says Dr. Sudberg.
2. Cat-Cow Stretch
The cat-cow stretch increases flexibility of the spine and releases tension. Alternating between arching your back toward the ceiling (cat) and curving it toward the floor (cow) on your hands and knees, Dr. Jordan Sudberg, Medical Director and CEO of Spine and Sports Rehabilitation, recommends it to restore normal spinal motion.
3. Bridging
Lower back and glutes are contracted using bridging. Lie on your back with your knees bent and your feet on the ground, lift your hips up, hold for a second, and then lower down. “Strong gluteal muscles support the lower back and reduce stress,” Dr. Sudberg says.
4. Child’s Pose
Child’s pose stretches hips and lower back and can help to relieve stiffness. Start on your knees on the ground, sit back onto your heels, and stretch your arms out in front of you and lower your torso. “It’s a simple but valuable stretch to relieve tension,” Dr. Jordan Sudberg says.
The Need for Sufficient Foam Support to Heal
Along with exercise, Dr. Sudberg also points to the importance of quality support surfaces in recovery. “Proper use of mattress foam or mattress replacement can provide proper spinal alignment during sleep,” he explains. For individuals who will be spending extended periods of time sitting while recovering, replacing chair cushions with supportive foam inserts can take pressure off the back and enhance comfort. Outdoor and sports enthusiasts should think of foam replacement for their outdoor chairs to maintain them sufficiently supported when not in use. Even your pet bed can be upgraded with the best foam to prevent discomfort that can carry over to tension in your own routine.
Conclusion
Consulting routinely with a professional for specific exercises is an effective solution to alleviating back pain. As Dr. Jordan Sudberg, CEO and Medical Director of NY’s Spine and Sport Rehabilitation, recommends, “Consistent movement combined with appropriate rest and support is key to managing and preventing back pain.” By including these exercises and bringing quality support with you to your surroundings, you are able to achieve tremendous improvement toward a pain-free back and enhanced quality of life.
For those seeking detailed visual guidance on these exercises, helpful infographics like the one found here provide step-by-step instructions.