Inactivity results in decreased strength, stiff muscles, and decreased mobility. The effects might worsen, leading to chronic pain. According to the American Academy of Pain Medicine, around 90 million US adults suffer from chronic pain.
Although it can be the last thing you may feel like doing when suffering from chronic knee, back, or joint pain, staying active is one of the best ways most professionals recommend. Some exercises provide relief, while others can build strength, which fends off pain down the road. These exercises include the following:
- Strength Training
If you are suffering from RA (rheumatoid arthritis), some joint pain triggers might make symptoms very worse. However, the stronger your muscles, the less strain you will experience. Don’t be afraid of weights since they can be a perfect way to boost muscle mass and become stronger.
You can experiment with resistance bands, weight machines, and free weights. When lifting weights, be sure to start slowly and increase the intensity gradually.
- Piriformis Muscle Stretching
The piriformis muscle starts from the back of your femur to the spine’s space (sacrum). Tightness in the muscle is linked to sacroiliac joint dysfunction and sciatica-type pain.
The health treatments for pain are vast and may depend on the cause. Investigations like MRI can be required to closely assess the pain’s cause before taking part in the piriformis muscle exercise.
Squatting is a great exercise to strengthen your glute muscles and hamstrings that can take the strain off your back muscles. You will not have to go to the gym and lift heavy weights on your back.
As a matter of fact, you may squat by getting up and down from your chair, be it at home or office. Whenever you reach down to the bottom of your fridge or pick something off the floor, you can squat.
- Lying Lateral Leg Lift
This exercise works on the hip abductor muscles. The muscles support the pelvis and might minimize strain on the back.
Keeping the muscles strong is important because it helps to maintain balance and affect mobility. To carry out the exercise, you need to lie on one side, lift the legs slightly, and hold the position for around 2-5 seconds.
- Partial Crunches
Some exercises might aggravate back pains, but you may need to avoid them when you experience acute low back pain. A partial crunch might strengthen your stomach and back muscles.
The exercise involves laying down flat, crossing arms over your chest, raising the shoulders, and tightening stomach muscles. While at it, make sure you breathe out, hold for a few seconds, and repeat it ten times.
The Bottom Line!
Stretching the ligaments, muscles, and tendons, which supports the spine, is a very important component of every back exercise program. Exercises specifically designed to reduce back and neck pain are prescribed by most spine specialists, doctors, and physical therapists.
Pain, which lasts for more than three months, will need many weeks of regular stretching to alleviate aching. Stretches can be included as part of therapy programs, and you can do it at home every day.