Home Exercises for Back Pain
14 Home Exercises for Back Pain and Back Pain Relief remedies
Many treatment options for back pain can be tailored to an individual patient’s needs. Treatments include care administered at home, medicinal remedies, alternative care, or even surgery.
Depending on the patient’s diagnosis, some treatments may be more effective than others. Many people find that a combination of treatments is best.
Self-Care for Low Back Pain
Basic remedies applied at home can be effective for treating mild or acute pain from muscle strain, as well as reducing the effects of chronic, severe pain.
Short rest period
Many episodes of lower back pain can be improved by briefly avoiding strenuous activity. It is not advised to rest for more than a few days, as too much inactivity can make healing more difficult.
One variant of resting is to stay active but avoid activities and positions that aggravate the pain. For example, if long periods of sitting in a car or at a desk make the pain worse, then set a timer to get up every 20 minutes and walk around or gently stretch. If standing makes the pain worse, avoid chores that require standing such as washing dishes at the sink. Avoiding, or minimizing, activities and positions that worsen the pain will help prevent or reduce painful back spasms and allow for a better healing environment.
Phase 1 – Home Exercises For Back Pain
Focus on Mobility of the Spine – 2 to 3 Sets X 10 Reps; 10 Second Hold Time
Phase 2 – Home Exercises For Back Pain
Focus on Muscle Activations – 2 to 3 Sets X 10 Reps; 10 Second Hold Time
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