What are effective strategies for managing back pain?

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I read your query and can understand your concern.

Now answering your question: What Is Chronic Pain Syndrome? What causes back pain? Check your sitting posture. Here are some of the exercises and detailed explanations that may benefit you:

1. Lower Back Pain: How Exercise Helps

You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen the back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

Toe Touches: Exercise is good for low back pain, but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as the muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch the lower back muscles and hamstrings.

Partial Crunches: Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with your knees bent and your feet flat on the floor. Cross your arms over your chest or put your hands behind your neck. Tighten your stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Do not lead with your elbows or use your arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat eight to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

Avoid Sit-ups: Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine.

Hamstring Stretches: Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do two to four times for each leg.

Avoid Leg Lifts: Leg lifts are sometimes suggested as an exercise to strengthen your core or abdominal muscles. Exercise to restore strength to your lower back can be very helpful in relieving pain, yet lifting both legs together while lying on your back is very demanding on your core. If you are weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keep your lower back flat on the floor. Slowly lift the straight leg up, about 6 inches, and hold briefly. Lower the leg slowly. Repeat 10 times, then switch legs.

Wall Sits: Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat eight to 12 times.

Press-up Back Extensions: Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it is comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

Bird Dog: Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep your hips level. Hold for five seconds, and then switch to the other leg. Repeat eight to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise, don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

Knee to Chest: Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this two to four times for each leg.

Pelvic Tilts: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat eight to 12 times.

1. Bridging: Lie on your back with your knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are in a straight line. Hold for about 6 seconds, and then slowly lower your hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior to and throughout the lift.

Lifting weights: When done properly, lifting weights doesn't usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise the risk of further injury. Ask your doctor whether you should lift weights and which exercises to avoid.

Aerobic Exercise: Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

I hope this information will help you.

Thank you.