Types of Back Pain:
Back pain is one of the most chronic conditions worldwide. Backache can be classified into two main categories, i.e.;
Mechanical Back Pain:
The following conditions cause this pain;
- Trauma
- Strain/Sprain
- Osteoarthritis
- Congenital deformities i.e. scoliosis.
- Spondylosis/Spondylarthrosis
- Spinal Stenosis
- Disc herniation/bulge
- Vertebral fractures
Inflammatory Back Pain:
This pain is caused by;
- Ankylosing spondylitis
- Reactive arthritis
- Psoriatic arthritis
Other Conditions:
- Spondylodiscitis/Vertebral Osteomyelitis(Caused by remote infection or immunodeficiency.
- Fibromyalgia
- Pregnancy
- Cancer(Distant Metastasis)
The symptoms of mechanical and inflammatory back pain are different. Mechanical back pain worsens with movement and improves with rest, while inflammatory back pain worsens with rest and improves with movement.
5 Effective Back Pain Relief workouts:
1. Child's Pose(Balasana);
The child’s pose stretches the shoulder, back, thigh, hip, and ankle muscles. It is one of the best back pain relief workouts.
2. Cat-Cow Stretch(Chakravakasana);
Cat-Cow exercise is a good back pain relief workout for a beginner.
It targets the spine and abdominal muscles.
3. Supine Twist(Supta Matsyendrasana):
Supine twist targets the spine, chest, glutes, and obliques.
It offers excellent spinal mobility and is the best workout for relieving back pain caused by prolonged sitting.
4. Bridge Pose(Setu Bandha Sarvangasana):
The bridge pose is very effective for strengthening the core. It also strengthens the mid and upper back and significantly impacts the buttock, thigh, and ankle muscles.
5. Bird Dog Exercise(Quadruped Exercise):
Bird dog exercise is also one of the back pain relief workouts that strengthens the core. It is also fruitful for treating poor posture.
Take Home Message:
The above-mentioned back pain relief workouts can be done quickly at home, but it is essential to rule out the root cause of the pain. Inflammatory back pain usually responds very well to exercise and movement.
These workouts are also helpful in myospasm(mechanical back pain) as they relax and stretch muscles.
Back pain relief workouts increase blood flow to the spine, preventing it from degenerative disorders.
According to the WHO, an estimated 619 million people suffered backache in 2020.
Improving physical standards and modifying your lifestyle is crucial to address backache’s negative impact on social life and work-life balance.
Medically Reviewed by
Dr. Talha Ibrahim
MBBS(NUMS, Pakistan), RMP