Low back pain is so prominent in our society that it’s practically its own industry. For example, someone experiences a back injury, either at work or at home. Their first instinct is one of two options: either A) they go to the emergency room if it’s severe, or B) they visit their primary care doctor to seek help.

While neither of these options is bad, the outcome is often the same, which is a prescription for pain medication. At best, this is a short-term solution. Without addressing the underlying cause for your pain, it can take six months to a year to resolve on its own. That’s a long time!

What are effective treatments for back pain?

Of course, we’re going to promote physical therapy and tell you to come and see us if your back hurts! Even if you aren’t experiencing any problems, these two exercises can keep you strong and pain-free.

Two easy exercises to build back strength to reduce pain

“Bird-Dog”

I’ll be honest in saying I have no idea who named this exercise, but it’s helpful for back pain, nonetheless. Begin on the floor with your hands and knees on the ground (also called quadruped). Make sure your hands are directly under your shoulders and your knees are directly under your hips. Begin by lifting one arm; keeping your back as still as possible, raise your opposite leg at the same time. Hold this position for several seconds, then switch arms and legs.  Perform 8 to 12 repetitions, rest, and repeat!

Planks

This exercise is challenging but rewarding for core strength and shoulder strength. On the floor again, bring your hands underneath your shoulders. Keep your knees on the ground to start and drop your hips so they’re in line with your back. If this is too easy, lift your knees up and stay on your toes. Try to hold this position without arching your back up or down. Start with a short hold of fifteen seconds and work your way up to one minute.

Check out our video to see a demonstration of these two exercises!

 

We’re here for you. Reach out today for an evaluation with one of our physical therapists for a personalized exercise program to keep you strong and healthy.