Back exercises are almost always necessary to rehabilitate the spine and alleviate back pain. A controlled, gradual exercise program that is tailored to an individual is usually the most effective.
How to do full body roll-up workout?
This move will strengthen your core in a slow, controlled motion, teach you to articulate your spine, and stretch the muscles in the back and legs that cause tightness in the back. Practicing it at least once or twice a week can help to prevent or lessen back pain.
- Lie flat on your back with your arms extended overhead.
- Inhale and sit up, lifting your arms to the sky. Exhale, and slowly roll up into a “C” curve, reaching for your toes. (Think about sucking your belly button to your spine, and activate your transverse abdominus).
- Inhale and start to slowly go back in a “C” curve.
- Exhale as you uncurl your body one vertebra at a time back into the mat.
Be sure to keep your feet on the ground as you move slowly. Perform 6 to 8 roll-ups.
If this is too difficult or painful, start in a semi-reclined position (using pillows or a foam wedge) instead of laying flat. Perform the exercise from this position until you develop more core strength.
When done in a controlled, progressive manner, exercises for relieving back pain have many benefits, including:
- Strengthening the muscles that support the spine, removing pressure from the spinal discs and facet joints.
- Alleviating stiffness and improving mobility.
- Improving circulation to better distribute nutrients through the body, including to the spinal discs.
- Releasing endorphins, which can naturally relieve pain. A frequent release of endorphins can help reduce reliance on pain medication. Endorphins can also elevate mood and relieve depressive symptoms, a common effect of chronic pain.
- Minimizing the frequency of back or neck pain episodes, and reducing the severity of pain when it does occur.