12 Exercises for Relieving Back Pain from Physiatrist

     Physical Therapy Department, Ramkhamhaeng Hospital, with Secret (or Not) Tips to Relieve Back Pain through Exercise, for Both Office Syndrome and Other Causes, Ending with Recommendations from a Doctor of Internal Medicine on How to Effectively Exercise Muscles

12 Exercises to Relieve Back Pain

Exercise Set 1

• Exercise 1 : Stretching the front thigh muscles
• Exercise 2 : Stretching the hip muscles
• Exercise 3 : Stretching the lower back muscles (not to be done by those with a slipped disc)

Exercise Set 2

• Exercise 4 : Stretching the muscles under the knee joint
• Exercise 5 : Reducing lower back arching and exercising the abdominal and hip muscles
• Exercise 6 : Stretching the back muscles in a seated position

Exercise Set 3

• Exercise 7 : Stretching the back thigh and calf muscles
• Exercise 8 : Stretching the side torso muscles
• Exercise 9 : Stretching the calf muscles

Exercise Set 4

• Exercise 10 : Exercising the abdominal muscles
• Exercise 11 : Exercising the back muscles
• Exercise 12 : Exercising the torso and hip muscles

Recommendations Before Exercising and Playing Sports

     Back pain can be caused by various conditions, such as muscle inflammation, muscle fibrosis, slipped discs, degenerative spine conditions, and spinal compression due to osteoporosis. These exercises for back pain are beneficial for many conditions but may be harmful for certain diseases. Therefore, it is recommended to consult a doctor or specialist before attempting self-exercise.

Recommendations from a Doctor of Internal Medicine

     For sports that are recommended once back pain improves, you can test by lying face down and arching your back. If there is no pain, you may start swimming. Sports that should be avoided in patients with a slipped disc include basketball, badminton, road cycling, and jump rope.
 

• Patients with a slipped disc should avoid hula hoop exercises.
• For the elderly, it is advised to exercise by walking in water.

Exercises for back pain are beneficial for many conditions, but may be harmful for some. Therefore, it is important to consult with a doctor or specialist before attempting self-exercise.