Back Strain? Here Are 6 Exercises to Help

Straining your back will happen from time to time, but you don’t have to live with the pain.

Back pain is a fact of life for many adults. In fact, a study published recently in the Journal of Pain found that 8.2% of U.S. adults experience chronic severe back pain. While your back pain may not be that intense, it can stem from the repetitive actions of playing a sport, a bad fall, or lifting too many heavy objects. However you strain the muscles in your back, you’ll want relief, and you can reduce your pain with some basic at-home stretching and strengthening exercises.

Muscle strain symptoms and treatments

The main characteristic of back strain is pain, which may radiate to the buttocks and hips. Stiffness, muscle spasms, swelling, and loss of mobility may also accompany a back strain. Athletes are most at risk for back strain, but anyone can strain their back muscles if they have poor posture, slouch while standing or sitting, or use improper form and technique when lifting. Being overweight and having a sedentary lifestyle also increases the chance of back strain.

Over-the-counter anti-inflammatory medications are the first line of treatment for back muscle strains, but hot and cold therapy is also used to help reduce pain and swelling. Another option is physical therapy, which uses prescribed exercises to stretch and strengthen the back muscles. However, you can also perform exercises at home to relieve your back pain and loosen strained muscles.

6 exercises to ease your back strain

Want to relieve your painful back strain? Try these six exercises, which you can do in the comfort of your own home:

1. Lower back rotational stretch

Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders firmly on the floor, slowly roll your bent knees to one side and hold for five to 10 seconds. Return to the starting position and repeat on the opposite side. Aim to do this two to three times.

For a deeper stretch, you can try this variation: Start with both legs lying flat on the ground instead of bent at the knee. Slowly bring one leg up, bending the knee at a 90-degree angle. Bring it over the other leg and try to touch the ground with your knee, while moving your torso in the opposite direction. Hold for up to 10 seconds and switch sides, repeating at least twice on each side.

2. Single knee to chest

Lie on your back with both legs flat on the floor. Then, bend one knee and hip toward your chest. As you do that, grab your knee with your hands and gently pull it toward your chest. The other leg should be flat on the floor. Hold for five seconds, and do five repetitions on each side. A variation of this exercise is pulling both knees to your chest at the same time.

3. Partial sit-up

Lie on your back with your hands on your thighs. With your chin tucked into your chest, slowly sit up until you can touch the top of your knees. Count to 15 while being mindful of your breathing. Return to the starting position. Repeat five times.

4. Seated lower back stretch

Sit on an armless chair or stool and cross your right leg over the left. With your left elbow against your right knee, twist and stretch to the side, holding for 10 seconds. Repeat on the other side.

5. Cat stretch

Position yourself on your hands and knees, with your hands shoulder-length apart and your knees hip-length apart. Slowly arch your back as you pull your belly toward the ceiling while you bring your head down. Then, slowly move your back and stomach toward the floor as you bring your head up. Go back to the starting position and repeat three to five more times.

6. Bridge

Lie on your back with your knees bent and your feet flat on the floor. Relax your head and shoulders and tighten the muscles in your stomach and buttocks. Raise your hips, forming a straight line from your knees to your shoulders. Take three deep breaths. Return to the starting position. Start with five repetitions a day, working up to 30.

When exercising, you should feel a comfortable stretch in your back muscles. If you experience severe pain, stop and rest. Overextending yourself will only worsen the pain. For guidance, visit a physical therapist.

Stop your back pain now

At All Sports Physical Therapy, we believe no one should suffer from chronic back pain. Our physical therapists will prescribe exercises you can do at home to relieve your back strain so you can feel better, faster. Contact us today for a consultation.