"My back is numb again..." Do you feel this way when you get up after sitting in a chair all day, whether it's working or doing household chores? This pain and ache that comes from the lower back is something that many people experience. Sometimes this pain can be accompanied by a tingling sensation that goes down the legs, or a feeling that the legs are going numb. So today, let's talk about this back pain , and some of the simplest and best exercises that you can do at home for it.
Why do so many of us get this back pain?
There could be several reasons for this. Let's look at the main ones.
- Muscle Strain: Lifting a heavy object incorrectly or twisting suddenly can damage the muscles and ligaments in your back. This is the most common cause.
- Poor Posture : Sitting in the same position all day, especially hunched over and hunched over, puts unnecessary pressure on the spine. Over time, this can lead to pain.
- Aging: As we age, the cartilage between our vertebrae (intervertebral discs) wear down. This can cause pain as the vertebrae rub against each other.
Simply put, there are two types of back pain. One is acute pain. This is pain that comes on suddenly and goes away after a few days or weeks. The other is chronic pain . This is pain that lasts for more than 12 weeks, or three months, in a row. Both of these can be caused by the same factors we discussed above.
How does exercise reduce back pain?
Imagine that you have a natural corset around your back. Your abdominal muscles , hip flexors, and glutes are this natural corset. When these muscles are strong, they provide good support for your back. Then your back doesn't have to bear the weight alone when you stand, walk, or sit.
Exercise is like a cure for back pain and a shield that prevents it from coming back.
Strong muscles help correct your posture. Also, stretching exercises increase the flexibility of the muscles and make it easier to move your back. This is why doctors and physiotherapists recommend exercises for back pain.
Some simple exercises you can do at home
Before you start these exercises , remember that you should do them without pain . If you feel any sharp pain or a jolt while doing any exercise, stop immediately. Okay, so let's see what these exercises are.
| Exercise | Main objective | How to do |
|---|---|---|
| Knee-to-Chest Stretch (Bringing knees to chest) | Stretching and relaxing the muscles in the lower back. |
|
| Lower Back Rotational Stretch (Spinal rotation exercise) | Relaxing the back muscles and increasing the flexibility of the spine. |
|
| Glute Bridges (Buttocks lift exercise) | Strengthen the buttocks and abdominal muscles and increase support for the spine. |
|
| Cat-Cow Stretch (Cat-cow pose) | Relaxes back muscles, reduces pressure on the spine, and increases flexibility. |
|
| Seated Rotational Stretch (Sit down and rotate your spine) | To reduce back stiffness in those who work sitting down. |
|
Think about these things while exercising
The goal of these exercises is to reduce your pain, not increase it. So be very careful about these things.
- Listen to the pain: If you experience sharp pain, numbness, or pain down your legs while doing an exercise, stop immediately . Don't force yourself to do it.
- Start small: Don't try to do too much at once. Start small and increase the frequency day by day.
- Be mindful of your posture: If you are lifting heavy objects, lift them with your knees bent , without bending your back. Keep your back straight when sitting. Use a pillow to support your back in your chair.
- Other methods: In addition to exercise, controlling body weight and avoiding smoking are also very important for back health.
Most importantly: If your back pain is severe, does not improve with these exercises, feels like your legs are going numb, or you have difficulty controlling your bowels/urines, see your doctor immediately . It may be a sign of an underlying medical condition.
Take-Home Message
- Back pain is very common, but it can be managed.
- Strengthening the muscles in your abdomen, hips, and buttocks is the best protection for your back.
- When starting exercise, start small and do a little every day. Consistency is the most important thing.
- If you feel pain while exercising, stop immediately. Listen to your body.
- If home remedies do not relieve the pain or if severe symptoms occur, be sure to see your doctor for advice.
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