Do you suffer from ongoing back pain that impacts your daily life and wellbeing? You’re not alone. Back pain is a big problem for many New Zealanders, in fact research shows it’s one of the leading causes of disability around the world.
The constant discomfort can make even simple tasks feel like monumental challenges, leaving you feeling frustrated and helpless. This can lead to a negative cycle where pain leads to a low mood, anxiety, and physical inactivity. All of which can make your pain worse. Fortunately, there’s a solution that can help you break free from this cycle of pain and inactivity.
Corrective exercises offer a powerful way to alleviate back pain by targeting the root causes of discomfort. These exercises work by strengthening muscles, improving posture, and enhancing flexibility, providing you with the relief you need to reclaim your life. In this helpful guide, we share some of the best exercises to help reduce back pain and improve your overall quality of life.
Understanding corrective exercise
Corrective exercises are specialised movements designed to correct improper body mechanics and posture, which often contribute to pain and injury. For back pain, these exercises focus on addressing muscle imbalances, improving posture, and increasing flexibility.
How corrective exercises help with back pain
- Strengthening core muscles: A strong core is essential for providing support to the spine. Core muscles, including the abdominal and lower back muscles, help maintain proper alignment and reduce strain on the back.
- Improving posture: Poor posture can lead to increased pressure on the spine and contribute to back pain. Corrective exercises aim to realign the spine and promote better posture, alleviating this pressure.
- Enhancing flexibility: Tight muscles can restrict movement and cause discomfort. Stretching exercises increase flexibility and range of motion, reducing stiffness and pain.
- Balancing muscle groups: Muscle imbalances, where some muscles are overactive and others are underactive, can lead to improper movement patterns and pain. Corrective exercises help balance these muscle groups, ensuring efficient and pain-free movement.
Examples of corrective exercises for back pain
- Horse stance lifts offs
- How to do it: Position yourself with hands below shoulders, knees stacked under hips in a horse stance like position. Gently draw your belly button towards the spine and lift opposite hand and opposite knee just enough to slide a piece of paper under, whilst holding hips steady. Hold for 5 seconds, then release, return. Repeat 10-12 times.
Benefits: Strengthens the lower back and abdominal muscles, improving spinal support and control for the back.
- Cat-camel mobiliser
- How to do it: Start with your knees under hips, hands under the shoulders. Spread knees a little bit apart to free the hips. Transition between arching and rounding the spine, approx. 3-4 seconds each cycle, avoid pushing end of each range. Exhale as you round your back, tucking your chin and inhale as you arch into the lower back with head up. Repeat 7-8 times.
- Benefits: This exercise is designed to reduce internal friction within your spine and increase your spinal mobility.
- Bird-dog exercise
- How to do it: Start on your hands and knees. Extend your right arm forward at 45 degrees with thumb up and your left leg back in straight position, keeping your spine neutral with your core switched on. Hold for 5-10 seconds, then return to the starting position. Repeat on the opposite side. Perform 10-15 repetitions per side.
Benefits: Enhances core stability and core balance, reducing strain on the back. - Glute bridges
- How to do it: Lying flat on your back, bend your knees but keep your feet flat on the floor. With your belly button pulled in toward your spine, raise your hips pushing them towards the ceiling. At the top, tighten your glutes to help support your lower spine. Hold this position for 5-10 seconds before gently lowering. Repeat 10-12 times.
Benefits: This simple exercise can help to strengthens your glutes, hamstrings, and your lower back.
Which exercises will help your back pain?
While the exercises mentioned above are beneficial for many people, it’s crucial to tailor corrective exercises to individual needs. A physical therapist or a certified corrective exercise specialist can assess posture, movement patterns, and muscle imbalances to create a personalised exercise plan.
This professional assessment ensures that the exercises address the specific causes of back pain and provide the most effective relief. At Back Pain Auckland we offer an initial one-hour comprehensive assessment to determine the best approach for your back pain recovery.
Frequency and consistency are key
Performing corrective exercises consistently is essential for effective results. Aim to do these exercises at least 3-4 times per week. It’s important to listen to your body and avoid overdoing it. If any exercise causes pain (beyond normal muscle soreness), stop immediately and consult a professional.
Identifying muscle imbalances
Muscle imbalances can be challenging to identify without professional help, but there are some signs to watch for:
- Asymmetrical pain: Pain that is more pronounced on one side of the body.
- Posture issues: Noticeable slouching or one shoulder being higher than the other.
- Movement dysfunction: Difficulty or discomfort during specific movements, such as bending, lifting, or twisting.
A professional assessment can provide a more accurate diagnosis and help create a targeted plan to address these imbalances.
Additional tips for managing back pain
In addition to corrective exercises, here are some tips for managing back pain:
- Stay active: Avoid prolonged periods of sitting or lying down. Gentle activities like walking can help keep your back muscles engaged.
- Maintain good posture: Be mindful of your posture throughout the day, especially when sitting or standing for long periods.
- Use proper lifting techniques: Bend your knees, hips and keep your back straight when lifting objects to avoid straining your back.
- Stay hydrated and nourished: Proper hydration and nutrition support overall muscle health and recovery.
Ready to get your back pain sorted?
Corrective exercises offer a promising and safe approach to reducing back pain by addressing muscle imbalances, improving posture, and enhancing flexibility. By incorporating these exercises into your routine and maintaining consistency, you can work towards a healthier, pain-free back.
For personalised guidance, consider consulting a healthcare professional or a certified corrective exercise specialist like Back Pain Auckland. With dedication and the right approach, you’ll be on track to a stronger, healthier, pain-free back.
