Any sufferer of back pain will tell you that their immediate objective is to reduce pain and restore mobility. While the natural tendency may be to rest, exercise may be the most effective way to speed recovery from low back pain. A Finnish study found that persons who continued their activities without bed rest following the onset of back pain appeared to have better back flexibility than those who rested in bed for a week. Our back pain exercises offer relief from the pain you may be suffering from.
Click on Causes, Symptoms, and Treatments tab below to learn more.
Causes
Back Pain Causes
Because we use our backs for so much, every activity you perform can put undue stress on your back. As the central support system for most of your body's weight, your back can undergo plenty of strain even during simple, everyday activities such as lifting or jogging. Back pain can therefore come from a wide variety of sources, such as:- Repetitive motion stress from regular physical activity
- Prolonged periods of inactivity, especially from sitting in chairs with poor back support for more than an hour at a time
- Lifting heavy objects improperly
- Exercising without warming up properly
- Over-extension of muscles during exercise
- Impact injuries
Back pain causes may be as simple as muscle stress, but pain may also be a sign of spinal problems. Be sure to ask a doctor if you think you may have injured your back.
Symptoms
Back Pain Symptoms
Depending on the cause, back pain symptoms may be immediately obvious or more subtle, manifesting as anything from sharp pain to a dull ache throughout your day. You may find yourself avoiding certain activities that cause you pain, or pausing often in your routine to try to stretch when your muscles become stiff. An overstressed back may simply get sore more easily, but a pulled muscle in the back can make it difficult to walk or even move normally at all. If you have injured your back, you may experience:- Constant aches or stiffness
- Sharp, sudden pains
- Discomfort and restlessness, or regularly needing to shift position
- Difficulty walking or bending over
Many back pain symptoms are related to your muscles, and doing regular strengthening exercises can help. Check with your doctor to determine the source of any back pain immediately.
Treatments
Back Pain Treatments
Treatment for back pain can vary and depends on the underlying cause. You may want to consider physical therapy techniques such as stretching and strengthening of the muscles along the posterior chain, which includes calves, glutes, hamstrings, and back. These techniques have been proven to be beneficial for many individuals with back pain by restoring muscle balance, strength, and flexibility.
FOR LONG-TERM HEALING
Stretching and Strengthening Products:
Stretching and strengthening exercises are beneficial for back pain. Firstly, targeted stretching helps improve the flexibility of the back muscles and tendons, reducing stiffness and enhancing range of motion.
Strengthening exercises, on the other hand, work to build the resilience and endurance of the muscles, providing better support to the joints and helping prevent future injuries. Additionally, a well-rounded stretching and strengthening regimen can improve overall muscle balance, alleviate muscle imbalances that may contribute to back pain, and promote better functional movement, aiding in the recovery process for back pain.
Recommended products:
 ProStretch® CoreStretch® ★★★★★ CoreStretch delivers a deep and effective stretch for all back muscles as well as the hamstrings and hips! Originally developed for use by physical therapists, CoreStretch was designed with the understanding that all action initiates from the body’s trunk (or core). |
 ProStretch® Plus ★★★★★ The patented ProStretch Plus rocker design automatically holds your foot in the optimal position for providing a an accurate and efficient calf stretch. that can help. Stretching the calf muscles can help mitigate back pain by correcting muscular imbalances and enhancing posture and alignment. |
Massage Products:
Massaging helps to relax tight muscles and release tension, reducing overall discomfort and promotes a greater range of motion. A targeted massage can address specific trigger points or knots in the muscles, contributing to pain relief and enhancing the overall recovery from back pain.
Recommended products:
 ProStretch® Type A+ Massage Roller ★★★★★ Delivers targeted myofascial release, reducing muscle tightness and promoting flexibility. Its design allows for effective targeted self-massage, helping to alleviate discomfort associated with back pain. |
 ProStretch® Nonagon Foam Roller The textured 9-sided foam roller design with a solid EVA foam core connects with the fascia with precision and allows for a deeper, stable, and secure roll. |
 ProStretch® Knot Bad Massage Cane ★★★★★ With five massage knobs on the shaft The ProStretch Knot Bad is the ideal tool for releasing myofascial trigger points for a deep tissue massage. Use it to massage your shoulders, upper back, and back. |
 ProStretch® Mini Knot Bad Massage Cane ★★★★★ Features four massage knobs and a comfortable grip that makes self-massage easy. The massage knobs are ideal for releasing myofascial trigger points and a deep tissue massage of the back and neck. |
 ProStretch® Hexi Mini Foam Roller It is the ideal trigger point massage tool to help alleviate muscle soreness, tightness, and tiredness. Small and compact, the Hexi foam roller features a textured 6-sided design with a solid foam core and can be used just like a standard-sized roller. |
How to Prevent Back Pain?
To prevent back pain, do the following:
- Keep a healthy weight.
- Exercise daily to strengthen your core and back muscles.
- Use good posture during daily activities.
- When lifting heavy objects, it is important to utilize correct body mechanics.
- Take frequent breaks to stretch and move.
- Sleep on a supportive mattress.
These steps will reduce strain on your back, promote spinal health, and lower your risk of experiencing back pain. Prevent back pain by maintaining a healthy weight, exercise regularly to strengthen your core and back muscles, practice good posture during daily activities, use proper body techniques when lifting heavy objects, take frequent breaks to stretch and move, sleep on a supportive mattress, stay hydrated, quit smoking to improve spinal health, manage stress through relaxation, and be aware of any signs of discomfort or pain. These measures collectively reduce strain on the back, promote spinal health, and minimize the risk of experiencing back pain.
PLEASE NOTE: The information on this website and article is for information only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation.
