Stuck at Home With Back Pain? – 5 Exercises & Videos That Work

Stuck at Home With Back Pain? – 5 Exercises & Videos That Work

Coronavirus has you stuck inside? While many of us partake in the Shelter-in-place — that now has been extended to May 5th — we shouldn’t forget that no exercise is just as bad as straining exercises for those who suffer from chronic pain.

Doing exercises to strengthen the lower back or any part of your body can help alleviate and prevent muscle pain. It can also strengthen the core, leg, and arm muscles. According to researchers, exercise also increases blood flow, which may reduce stiffness and speed up the healing process if you’re currently feeling achy.

What Can I Do at Home For Lower Back Pain?

Stretches and specific exercises. These 5 exercises that strengthen the lower back and core may help people manage lower back pain while the shelter-in-place. 

Lower Back Rotational Stretch

While many clients who have lower back issues, this stretch is #1. The lower back rotational stretch can help relieve tension in the lower back, core, and trunk. It also gently works the core muscles to improve stability.

How to do a lower back rotational stretch:

• Lie back on the floor with your bent knees and feet flat on the ground.
• Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
• Hold the position for 5–10 seconds.
• Return to the starting position.
• Gently roll the bent knees over to the opposite side, hold, and then return to the starting position.
• Repeat 2–3 times on each side twice a day.

Knee Ups Stretch

Doing a knee-to-chest stretch can help elongate the lower back muscles, stretching the erector spinae, and relieving tension causing pain.

How to do a knee-to-chest stretch:

• Lie on the back on the floor.
• Bend the knees, keeping both feet flat on the floor.
• Use both hands to pull one knee in toward the chest.
• Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
• Return to the starting position.
• Repeat with the opposite leg.
• Repeat with each leg 2–3 times twice a day.

Sideways Leg Lifts

Lying lateral leg lifts work the hip abductor muscles. These muscles support the pelvis and can help reduce strain on the back. Keeping these muscles strong is essential, as they help a person maintain their balance and can affect mobility.

How to do lying lateral leg lifts:

• Lie on one side with the legs together.
• Keep the lower leg slightly bent.
• Draw the belly button into the spine to engage the core muscles.
• Raise the top leg about 18 inches, keeping it straight and extended.
• Hold the position for 2 seconds.
• Repeat 10 times.
• Turn onto the other side of the body and repeat, lifting the other leg.
• Perform 3 sets on each side.

Bridge Exercises

Pelvic Lifts or Bridge exercises work a person’s gluteus, which is the large muscle of the butt. The best way to work this muscle is when you move the hips, particularly when they bend into a squat. The gluteus maximus is one of the most important muscles in the body. A strong butt can help support the lower back.

How to do a bridge exercise:

• Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
• Press the feet into the floor, keeping the arms by the sides.
• Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
• Squeeze the buttocks with the shoulders remaining on the floor.
• Lower the buttocks to the ground and rest for a few seconds.
• Repeat 15 times and then rest for 1 minute.
• Do 3 sets of 15 repetitions.

Sit-ups & Crunchies

Having weak abdominals will make it hard to support your back. It can result in poor core strength and a lack of stability, which can cause lower back pain. Sit-ups and partial crunches help build a stronger core to support your back. Strong abdominal muscles play a significant role in supporting the spine and can also help keep the hips properly aligned.

How to do a partial Sit-ups:

• Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
• Cross the hands over the chest.
• Breathe in deeply.
• On the breath out, engage the abdominal muscles by pulling in the stomach.
• Gently raise the head and shoulders 2 inches off the ground while keeping the neck in line with the spine.
• Hold for 5 seconds then return to the starting position.
• Repeat the exercise 10 times.
• Perform 3 sets.