Chronic muscle pain in your back can make daily life uncomfortable. You may feel unmotivated to do activities that used to be easy for you, but you’re not alone. Over 20% of adults live with chronic pain. One effective and natural way to help relieve chronic back pain is exercise. It might seem difficult to start exercising when you’re experiencing pain. However, it has numerous benefits for your body, including pain management.
Do you suffer from chronic muscle pain in your back? If you’re seeking relief from chronic pain, then physical therapy exercises are a safe and effective treatment option.
Physical therapy exercises for chronic muscle pain in your back
Exercise is an effective way to treat chronic pain in the back. There are numerous benefits to exercising regularly. It can make you more flexible and increase your bodily mobility. It can also decrease inflammation and help relieve pain. By strengthening your back and core muscles, you can take the strain of body weight off your spine. This can ease tension and reduce the stress causing chronic muscle pain in the back.
Here are three effective exercises your physical therapist may recommend:
- Knee tuck stretch — A knee tuck stretches out your back muscles, which can increase back flexibility and reduce the tension in your lower back. Start by lying flat on the floor with your legs straight out. Lift both legs 5 inches above the ground, and then bring one knee to your chest. Hold the knee in for five seconds; then release. Repeat with the other leg. Try to perform this exercise at least five times with each leg.
- Superman — This exercise targets the entire back. It is also known as the locust pose in yoga. Start by lying flat on your stomach with your arms by your side. Raise both arms and legs at the same time. Hold for at least five seconds; then release. Try repeating this pose 10 times.
- Planks — One effective way to reduce the tension in your back is to strengthen your core. Planks are a great exercise for increasing core strength. Try it by lying on a flat surface like a yoga mat, so that you don’t hurt your arms. With one hand cupping the other and your forearms flat on the floor, lift your body up from your toes. Your whole back should be straight. Be sure to keep your core tight and not let your back curve inward. Hold for at least 15 seconds. Try to increase your time in a plank position as you continue to do it.
Panther Physical Therapy is prepared to help treat chronic muscle pain in your back
If you’re seeking relief for your chronic muscle pain, our team at Panther Physical Therapy is ready to help. We are experts in the therapeutic exercises that can help manage your chronic pain. We are prepared to design a personalized treatment plan that will ease the tension in your back and strengthen your muscles to reduce your chronic pain.
Contact our team today for more information about how we can treat chronic pain in your back or to schedule an initial appointment.