Chronic Back Pain

Ways to Relieve with Physical Therapy Exercises

Chronic back pain is a health problem experienced by many people around the world. This pain can affect people's daily lives and reduce their quality of life. Many people who experience back pain resort to physical therapy exercises to relieve their pain and have a strong back muscle structure. might help. These exercises may vary according to the pain level and health status of the person.

Stretching Exercises

Tension and stiffness in the back muscles can cause chronic back pain. Stretching exercises increase the flexibility of your back muscles and reduce tension. The following stretches can help people with chronic back pain:

a) Cat-Cow Exercise

Get on all fours and make sure your hands and knees are properly aligned. be sure. Slowly lift your head up and slightly arch your back. Then, lower your head down and slightly lower your back from a hunched position. Repeat this move several times.

b) Knees to Chest Pull Exercise

Bring your knees towards your chest and hold your hands on your knees. Hold this position for a few seconds and then release. Repeat this move 10 times.

c) Back Stretching Exercise

Lie on your back and bend your legs. Put your hands under your head and lift your back by pressing it to the floor. Hold this position for a few seconds and then release. Repeat this move 10 times.

Strengthening Exercises

Strengthening your back muscles can prevent and reduce chronic back pain. The following strengthening exercises may help people with chronic back pain:

a) Superman exercise

Superman exercise can help strengthen your back muscles. This exercise reduces pain by targeting your back muscles. Here's how to do it:

• Lie facedown on the floor and extend your arms forward.

• Raise your legs and arms so that they do not touch the floor.

• Straighten your back and raise your upper body so that it does not touch the floor.

• Hold in this position for a few seconds and then release.

• Repeat this move 10 times.

b) Dumbbell Exercise

This exercise can help strengthen your back muscles . When doing dumbbell exercises, all of your back muscles work. Here's how to do it:

• Hold a dumbbell in each hand.

• Spread your feet shoulder-width apart and bend your knees slightly.

• Raise the dumbbells with the palms facing each other.

• Slowly lower the dumbbells towards the floor.

• Repeat this move 10 times.

Pilates Exercises

Pilates exercises can help people with chronic back pain . These exercises can help strengthen your back muscles and increase flexibility. Here are pilates exercises for people with chronic back pain:

a) Cat Position

This exercise increases the flexibility of your back muscles and can reduce chronic back pain. Here's how to do it:

• Get on all fours and spread your hands shoulder-width apart.

• Round your back and bring your head under your torso.

• Hold in this position for a few seconds and then straighten your back by lifting your head up.

• Repeat this move 10 times.

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b) Flying Bird Position

This exercise helps strengthen your back muscles. Here's how to do it:

• Get on all fours and open your hands shoulder-width apart.

• Extend your right arm forward and lift your left leg stretch back.

• Hold in this position for a few seconds, and then repeat the exercise, alternating legs and arms.

Yoga Exercises

Yoga exercises are also very beneficial for people with chronic back pain. Yoga exercises help strengthen the back muscles and increase their flexibility. Here are some yoga exercises for people with chronic back pain:

a) Slowly Dog Position

This exercise can help strengthen your back muscles. Here's how to do it:

• Stand on all fours and place your hands shoulder-width apart.

• As you breathe out, slowly lift your hips up and drop your head down.

• Hold in this position for a few seconds, and then, exhaling, lift your head up and slowly lower your hips.

• Repeat this move 10 times.

b) Zone Cobra Position

This exercise helps strengthen your back muscles . Here's how to do it:

• Lie facedown on the floor and place your hands next to your shoulders.

• As you inhale, lift your back and head up. Lift up.

• Hold in this position for a few seconds and then slowly lower your back to the floor as you exhale.

• Repeat this move 10 times.

Exercise Ball Exercises

Exercise ball exercises are very beneficial for people with chronic back pain. The exercise ball can help strengthen your back muscles and increase flexibility. Here are exercise ball exercises for people with chronic back pain:

a) Exercise Ball Lift

This exercise helps strengthen your back muscles. Here's how to do it:

• Spread your feet shoulder-width apart and hold the exercise ball under your arms.

• As you exhale, lift the exercise ball and contract your back.

• Hold in this position for a few seconds and then slowly lower the exercise ball while breathing in.

• Do this movement 10 times repeat.

b) Exercise Ball Correction

This exercise increases the flexibility of your back muscles. Here's how to do it:

• Put the exercise ball on the floor and lie on your back.

• Place your feet flat on the floor and roll the exercise ball. place it on your knees.

• While inhaling, slowly raise the exercise ball with your knees and extend your legs properly.

• In this position hold for a few seconds and then, exhaling, slowly lower the exercise ball to your knees.

• Repeat this move 10 times.

Exercise Bands

Exercise bands are also very helpful for people with chronic back pain. Exercise bands help strengthen the back muscles and increase their flexibility. Here are exercises with exercise bands for people with chronic back pain:

a) Low Regular Traction

This exercise helps strengthen your upper back muscles. Here's how to do it:

• Place the exercise bands on the doorknob and hold to grip.

• Keeping your feet close together, bend your elbows and pull the straps towards your chest.

• Hold in this position for a few seconds and then slowly straighten your elbows and slowly pull the straps back to the starting position.

• Repeat this move 10 times.

b) Low Regular Push

This exercise helps strengthen your lower back muscles. It is possible. Here's how to do it:

• Place the exercise bands on the doorknob and hold them behind you.

• Hold your hands forward, keeping your feet close together. straighten and gently push the straps towards the floor.

• Hold in this position for a few seconds and then slowly pull your hands back to the starting position.

• Repeat this move 10 times.

However, you should always consult your doctor before starting any exercise program. Also, do the exercises correctly. It is also important to do it in moderation and not to overdo it. People who are faced with long-term back pain should consult their physical therapists to create the most appropriate exercise program for them. Regular sleep, healthy eating, posture correction and stress management can also help reduce pain. If you have chronic back pain, talk to your doctor to create a health plan that takes all of these factors into account. In addition to exercises, factors such as regular sleep, healthy eating, posture correction and stress management can also help reduce back pain. If you have chronic back pain, consult your doctor to create the most appropriate treatment plan for you and be disciplined during the treatment process.

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