Are you feeling any back pain while quarantining? You may be wondering, “Why is this? I’ve barely left the couch!” Well, therein lies the issue.

Lack of activity can cause back pain!

The sedentary lifestyle that many people have experienced since being quarantined to our homes can actually lead to more aches, pains, and discomfort than one may think – especially in the back.

Your body, quite simply, was made to move! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your back pain and get moving! 

Always exercise and stretch within your comfort zone. Never push into pain and if you are unsure of doing any of the exercises below, consult your physical therapist first. You can even schedule a free virtual (telehealth) visit to be done in the comfort of your home!

Six exercises for your back:

#1 Lumbar Rotation Stretch in Lying

Back giving you troubles? Try a Lumbar Rotation Stretch in Lying. Lying sideways with your top knee bent and bottom knee straight, gently rotate your torso so your head is facing the opposite direction of your legs. Hold the stretch and then switch sides. This will stretch out your back and get you feeling comfortable once again!

Here is a video for your reference: https://vimeo.com/333092920/1dbb30daae

#2 Cat-Cow

Begin on all fours with your arms directly under your shoulders and knees bent 90 degrees.  Slowly round your back up toward the ceiling, then let it sag down to the floor while looking up, and repeat.  Make sure to use your entire back for the motion and keep your movements slow and controlled. Do 2-3 sets of 10 repetitions 2x/day.  

Here is a video for your reference: https://vimeo.com/371130374/85ad5de4ee

#3 Prone Press Up

Begin lying on your stomach, with your hands by your shoulders resting flat on the ground.  Push against the floor with your hands, bending your back upward.  Make sure to keep your hips in contact with the floor and maintain a gentle chin tuck throughout the exercise. Do 2-3 sets of 10 repetitions 2x/day.

Here is a video for your reference: https://vimeo.com/391227766/dc90917bdc 

#4 Pelvic tilt and Curl

Tilt your pelvic back pressing your lower back into the floor/mat.  Draw your chin to your chest peeling your shoulder blades off the floor.  Exhale as you tilt and crunch.  Perform sets of 10-15 repetitions 2-3 times/week. 

Here is a video for your reference: https://vimeo.com/285854056/0165cea4f4

#5 Alternating arm and leg lift

Begin lying on your stomach with your arms overhead. Keeping your chin tucked and your abdominals tight, lift one arm and the opposite straight leg up off the floor. Hold, then return to starting position and repeat with the other arm and opposite leg.   Perform 3 sets of 10 each 3x/week. 

Here is a video for your reference: https://vimeo.com/394420569/71808708d0

#6 Seated Hamstring Stretch

Begin sitting upright with one leg straight forward, your heel resting on the ground, and your opposite hand resting on your bent knee for support.  Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg. Hold this position.  Make sure to keep your knee straight during the stretch and do not let your back arch or slump.  Perform 4 sets of 30 seconds 2 times/day.   

Here is a video for your reference: https://vimeo.com/370059225/1087fe3a40

Questions?

If you have any questions about any of these exercises or if you are looking for more ways to relieve back pain during the quarantine, contact us to schedule. We want to make sure you are as comfortable as possible while also staying active at home!