The World Health Organization estimates that more than 600 million adults suffer from some form of this pain.
Although most cases go away within a few weeks, for some, the pain may last for months or even years.
American orthopedic surgeon Dr. Pamela Mehta revealed three simple home exercises that help relieve back pain, strengthen the spine, and reduce the chances of recurrence.
She says the secret lies in strengthening core muscles, improving flexibility, and maintaining physical activity, emphasizing that prolonged bed rest is not the solution and may even exacerbate the problem.
Patients have long been advised to rest completely to treat back pain, but this notion has been scientifically proven false. According to the Johns Hopkins University School of Medicine, rest is recommended for the shortest possible period of time, as prolonged bed rest weakens muscles and slows recovery.
The National Health Service (NHS) recommends seeing a doctor if the pain does not improve within weeks, is severe and interferes with daily activities, or is accompanied by symptoms such as fever, weight loss, or a change in the shape of your back.
Dr. Mehta divides beneficial exercises into 3 main categories:
It relieves muscle stiffness and improves spinal flexibility. The most prominent yoga poses are the child's pose and the cat-cow pose, which help relax muscles and relieve tension extending from the neck to the lower back.
It enhances spinal stability and relieves pressure on the lower back.
These exercises include the bridge, bird-dog, and plank, which can be easily performed at home without equipment. Over time, these exercises strengthen the muscles that support the back and protect it from recurring injuries.
Stimulates blood circulation and prevents muscle stiffness.
Regular walking is one of the most effective. A study showed that walking for 100 minutes per week reduced the risk of chronic lower back pain by 23%. Swimming can also be done to maintain activity without stressing your joints.
