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Exercises for Back Pain Treatment

Back pain can cause tremendous discomfort since the back serves as the main weight support for the body. Although pain killers can temporarily relieve back pain, it may be better in the long run to perform safe stretches and strengthening techniques to prevent future pain. Wall Squats, the thoracic stretch and dumbbell pullovers are all exercises for back pain treatment.

  1. Wall Squats

    • The wall squat is a great way to develop more strength in your lower back without adding heavy resistance. Start by standing with your back against the wall, arms hanging by your sides. To flatten your lower back against the wall as much as possible, your heels should be about one foot from the wall and your knees should be slightly bent. Tighten your abdominal muscles and bend your knees until they make at least a 45-degree angle. Hold this position for five seconds, and then return to your starting point. Repeat at least 10 times. As you increase in back strength, consider lowering until your thighs are parallel to the floor or holding hand weights.

    Thoracic Stretch

    • The thoracic stretch can temporarily relieve upper and middle back pain. Sit on the floor with legs stretched in front of you and knees slightly bent. Place your hands on the middles of your thighs. Slowly tilt your head down until your chin is touching your neck or collarbone and you are looking at your bellybutton. Hold for 15 seconds. Raise your head back up, and repeat two more times. While still holding your thighs, move your right elbow and shoulder forward as much as possible and hold them in place for 15 seconds. At the same time, twist your upper body to the left. Relax, and repeat two more times before switching sides.

    Dumbell Pullover

    • The dumbbell pullover can dramatically increase upper-back strength, which can help support your lower back. Begin by holding a dumbbell with both hands and sitting on a weight bench. Straddle your legs around the bench and lay flat with the dumbbell resting on your chest. Hold the dumbbell with both palms facing out and pressing the weight plate furthest from you. Push up until your arms are fully extended, and then slowly pull the dumbbell over your head. Continue to pull until your arms are outstretched and the dumbbell is parallel to your head but still behind it. Your feet should stay on the floor, and your head should remain on the bench. Hold this position for a few seconds and then pull the weight back to the starting position. Repeat at least eight times for one set.

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