Back pain is a common ailment that affects millions of Americans. It can range in severity from soreness and tension to debilitating pain. If you’re suffering from back pain in Charleston, SC or neck pain in Charleston, SC, you need a spine doctor to determine the root cause and design a treatment plan to alleviate your pain. A spine surgeon in Charleston, SC may be an option for those whose case is so severe that they require surgery.
There are several common back exercises that can stretch and strengthen the muscles in your lower, middle, and upper back to alleviate and prevent back pain.
One of the most popular back exercises is the knee-to-chest stretch. This exercise elongates the back muscles to improve flexibility and relieve tension. To begin, you’ll lay on your back, fold your knees into your chest, and hold the stretch. You can also add variability and a challenge to the exercise by moving your bent knees from side to side, which will also work your core muscles.
Bridges strengthen the back and gluteus maximus simultaneously. During a bridge, you’ll lift your hips off the ground and return to a lying position, repeating the exercise for 10 to 20 reps for a total of three sets. In doing so, you’ll work your core, glutes, and lower back. You can increase the intensity and resistance by holding a light dumbbell on your pelvis for an added challenge.
The cat-cow exercise doubles as a yoga move and involves rounding the spine, pulling the core muscles toward the belly button, and returning to a neutral position. This exercise increases flexibility while relieving pressure and tension in the back and strengthening the deep core muscles.
Back extensions can be performed on a hyperextension bench, which is found at most gyms. This exercise targets three primary muscles that run along the vertebral column. You can perform this exercise on its own, using your body weight as resistance, or for a more advanced workout, add a dumbbell or weight plate to increase the challenge.
Some types of back pain can easily be treated with at-home care, strengthening exercises, and lifestyle changes. Strengthening the upper, middle, and lower back, living a healthy lifestyle, improving your posture, and even scheduling physical therapy can all help heal your back or neck and restore your quality of life.
If you’re ready to begin a treatment plan that will result in reduced pain, a healthier spine, and ultimate healing, we can help. The first step is to request an appointment at South Carolina Sports Medicine & Orthopaedic Center to meet with an expert who can create a customized treatment plan for you.
