If you suffer from back pain, mild discomfort, or even chronic pain, there can be several underlying causes.
According to Devon Trachman, Director of Physical Therapy Central and a licensed physical therapist, prolonged sitting or standing, or repeatedly using muscles in the same position, can place extra stress on the spine and surrounding tissues.
Trachman explains that sitting with the head tilted forward forces the neck and upper back muscles to work harder, leading to fatigue, tension, and increased pain.
Similarly, standing with locked knees or shifting weight onto one leg can put additional pressure on the lower back and cause muscle strain.
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She recommends three simple exercises that help activate the hips, core, and upper back properly, which may reduce back pain:
First exercise: Wall arm exercise
Stand with your head, shoulders, back, and hips against a wall. Bend your arms at a 90-degree angle at shoulder height, keeping the backs of your hands against the wall. Slowly raise your arms upward and then return to the starting position.
Second exercise: Hip stretch
Kneel on the floor and place your right foot forward with the knee bent at a 90-degree angle and the heel aligned. Keep your spine straight, gently tuck your pelvis, and shift your weight forward until you feel a stretch in the left hip. Hold for 30 seconds, repeat, then switch sides.
Third exercise: Core brace
Sit upright on a chair with your feet flat on the floor. Gently tighten your abdominal muscles, as if zipping up a pair of jeans. Breathe normally, hold for 10 seconds, then relax and repeat.
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Devon Trachman says that providing the spine with varied movement, proper support, and strength through exercise can significantly improve back pain over time.
