A typical response to experiencing back pain is to take it easy - either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.
When done in a controlled, gradual, and progressive manner, active back exercises distribute nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments, and joints healthy. Consequently, a regular routine of lower back exercises helps patients avoid stiffness and weakness, minimize recurrences of lower back pain, and reduce the severity and duration of possible future episodes of low back pain.
Here are 6 such exercises that help strengthen back muscles-
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
There are several mechanical methods and physical agents therapists use to relieve pain, such as applying ice/heat packs, ultrasound, and electrical muscle stimulation In addition to exercise, some manual therapy techniques and mobilization.
Pain is also relieved through active techniques and exercise therapy - exercises that stretch the sore muscles and increase their flexibility.