ejercicios para el dolor de espalda en casa

Exercises for Back Pain at Home: A Complete Guide by Freddy Espin

At Fisio Sport we understand how debilitating back pain can be. Whether you’re experiencing discomfort in the lower back or pain that radiates to the hip, we’re here to help. Here, Freddy Espin, our physiotherapy expert, shares a series of exercises designed to relieve back pain from the comfort of your home.

Video with exercises for back pain at home

In this instructional video with exercises for back pain, I present two spectacular and very effective exercises that I do in my recovery clinic with some patients who suffer from severe upper back pain, and shortly after, it helps them with their pain.

Exercise for Back Pain with Images

For those who prefer a visual guide, I’ll leave you the detailed image guide. This can be especially useful for you to consult on your phone without the need to access YouTube.

1. Torso Rotation Exercise with Yoga Ball

For this exercise, start by kneeling with one knee close to the wall and the other separated by the yoga ball. Then, extend one arm forward and rotate your torso in that direction. Perform this torso rotation movement with the arm extended. Complete 3 sets of 10 repetitions each to get the best results and strengthen the back muscles.

2. Arm Extension Exercise with Resistance Band

For this exercise with the resistance band, keep your torso stable and focused as you extend your arms forward. Avoid rotating the torso and focus on the full extension of the arms. Complete 3 sets of 10 repetitions to effectively strengthen the muscles of the arms and shoulders.

3. Torso Rotation Exercise with Knee Near the Wall

In this variation of the exercise, place your knee near the wall and put your hand on the back of your neck. Then, make a half-circle drawing motion with your arm, avoiding touching the wall. Do 3 sets of 10 repetitions to work the muscles of the torso and improve flexibility and stability of the spine.

Some causes of back pain

It’s important to identify some of the most common causes of back pain and consider them to determine the appropriate treatment.

  • Muscle or ligament sprain: Lifting heavy objects repeatedly or making a sudden sharp movement can cause a sprain in the back muscles and spinal ligaments.
  • Disc herniation or herniated disc: The soft material inside a disc can bulge or rupture and press on a nerve, although it doesn’t always cause back pain.
  • Arthritis: Osteoarthritis can affect the lower part of the back and cause spinal stenosis.
  • Osteoporosis: Porous and brittle bones can cause painful fractures in the vertebrae of the spine.
  • Ankylosing spondylitis: This inflammatory disease can cause some bones in the spine to fuse, reducing spinal flexibility.

When to see a specialist for your back pain?

Most back pains improve gradually with home treatment and self-care, usually within a few weeks. You should contact your healthcare provider if you experience back pain that:

  • Lasts more than a few weeks.
  • Is severe and does not improve with rest.
  • Radiates down one or both legs, especially if the pain reaches below the knee.
  • Causes weakness, numbness, or tingling in one or both legs.
  • Is accompanied by unexplained weight loss.
  • In rare cases, back pain can be a sign of a serious medical issue.

Seek immediate medical attention if the back pain:

  • Causes new bowel or bladder problems.
  • Is accompanied by fever.
  • Follows a fall, back injury, or other trauma.

Proper sleeping positions

The position you sleep in can affect the health of your back. Here are some recommendations to maintain a proper sleeping posture and prevent back pain:

  • Sleeping on your back with a pillow under your knees can help maintain the natural curvature of the spine.
  • If you prefer to sleep on your side, place a pillow between your knees to align your spine.
  • Avoid sleeping on your stomach, as this position can strain the neck and back.
  • Make sure your mattress and pillows are suitable and provide the necessary support for your back.

Do you have lower back pain and are looking for exercises for physical therapy for lumbar pain?

If the pain you are experiencing is more located in the lower part of your back, I invite you to visit this other comprehensive article that deals with lower back pain and how to treat it, it will surely be very useful for you.

Remember, if the pain persists or if you have pre-existing medical conditions, it is crucial to consult a professional before starting any new exercise regimen. At Fisio Sport, we are committed to your recovery and well-being. Feel free to contact us for more advice or if you need personalized assistance.

Freddy Espin and the Fisio Sport team wish you health and well-being. We hope these exercises help you on your journey to a life free from back discomfort! And remember, health is the absence of pain.

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