Treating the back while lying down: 7 simple exercises that relieve pain immediately

Author: Nikolai Borisov - coach, champion of Russia in powerlifting.
2017-03-17

Table of Contents:

1. What Causes Pain
2. What to Do
3. When to Do It
4. How Much to Do
5. How Therapeutic Exercise Works
6. Description of Exercises

Most people encounter back problems at some point in their lives. Pain in the spinal area can occur in athletes of all levels as well as in people who have never engaged in any physical activity. There can be many causes, all united by one factor - regular static tension in the back muscles. I will attempt to list the most common activities that provoke chronic tension in the back.

I. What Causes Pain

1. Prolonged sitting, especially in an uncomfortable posture, with an inadequate chair back, or when your hands are working without elbow support, from using a tablet to knitting. You can reduce harmful effects by choosing a seat and armrests suitable for your back.

2. Carrying a child in your arms or on your hip for an extended period.

3. Carrying any objects in front of you with your hands.

4. Any work in a bent position: from washing dishes to repairing something, especially if the table, workbench, sink, etc. are located lower than what is suitable for your height.

5. Various agricultural tasks done while bent over.

This list is not exhaustive.

II. What to Do

It is impossible to completely avoid static postures in daily life. Therefore, it is important to minimize harmful consequences. You should take breaks more often and do warm-up exercises.

If chronic tension points have developed in the back muscles, massage can help. It should be a deep tissue massage. Such massages are not typically done in salons. A good sports massage therapist is preferable. The price will be above average; cheap options only involve light stroking. Ideally, you should receive three sessions per year, each lasting two weeks.

Between massage sessions (and if you don't have time or money for massage), regular therapeutic exercise (T.E.) can help. T.E. will not help if you already have a large herniated disc that is compressing a nerve bundle or has ruptured a neighboring vertebra. However, T.E. can prevent these serious problems. T.E. can also help pull back a small young hernia. Do not attempt T.E. during acute pain. T.E. is effective for discomfort and aching pains and is a reliable means for maintaining the spine in good condition. You should start it at the first signs of discomfort in your back.

III. When to Do It

After therapeutic exercises (T.E.), it is not recommended to sit or assume uncomfortable postures. Instead, you should walk or lie down. Therefore, it is best to perform the main activities before going to bed. After T.E., you should place your stretched spine on a proper sleeping surface, which should not sag under your weight. The surface of the bed, along with the spine, should remain almost straight. A pillow, shaped like a small roll, should ensure the cervical spine is kept in a straight position.

Shorter workouts should be done throughout the day, taking breaks during sedentary work.

IV. How Much to Do

It is not necessary to perform all the suggested exercises each time. You can complete the entire complex before bedtime. During the day, just do the exercises that provide you relief, focusing on the area of the spine where you feel discomfort.

V. How Therapeutic Exercise Works

The bundles of muscles that extend the spine are arranged in several layers. The outermost layer consists of the longest bundles, extending over more than one and a half dozen vertebrae. In the longest muscle of the back, there are bundles connecting the lumbar and cervical regions of the spine. These bundles create a tonic effect on the neck, increasing back strength when the neck is extended. In the middle layers, there are bundles of muscle fibers connecting one or two segments of the spine. Closer to the spine, there are fibers that connect several vertebrae. The shortest fibers directly adjacent to the spine link adjacent vertebrae. These fibers closest to the spine are more responsible for its health. Their strength and elasticity can prevent dislocations and hernias.

During execution:

The main work is done by the long and medium bundles. And during execution:

The shortest fibers do not work sufficiently. Regarding their impact on the spine, hyperextensions are classified as therapeutic-preventive exercises. However, hyperextensions and T.E. do not replace one another; they complement each other as they affect different layers of back muscles.

The goal of the exercises presented to you is to activate the shortest fibers of the back muscles, which are not heavily engaged in other exercises while simultaneously stretching them. This can be achieved by causing the spine to bend in specific sections with maximum possible amplitude. To reach this goal, effort close to maximum is needed. Maximum efforts lasting a few seconds should alternate with relaxation. Stretching and relaxation are intended to combat areas of chronic tension arising from static loads.

T.E. will not replace traditional stretching methods, which target the larger muscles of the torso. Traditional stretching and T.E. complement one another.

VI. Description of Exercises

To perform T.E., you need a surface that provides sufficient grip with your clothing or body. The surface should be secured while stretched.

1. Lumbar Twists. 2 variations.

Initial position: lying on your back, hands behind your head, legs bent at the knees. In the first variation, keep your heels together; in the second, keep a distance equal to the length of your shin between your heels.

Tilt your knees to the sides alternately, trying to place your joined knees on the floor (in the second case, the knees rest separately in different places). Pay attention to the position of your elbows; they should remain pressed to the floor. If you lack flexibility, you may need assistance from helpers who will keep your elbows and knees pressed to the floor, avoiding excessive traumatic efforts. If you have good flexibility and can easily perform the exercise independently, place a pillow under your pelvis to increase the range of motion and better stretch your lower back.

2. Thoracic Twists

Initial Position (I.P.): Lying on your back, arms raised, fingers interlaced.

While keeping your pelvis pressed against the floor, lift your shoulder blades and flex the spine forward in the thoracic region, simultaneously twisting it to the side. Strive to perform the exercise with the maximum possible amplitude in both directions.

3. Caterpillar in Two Directions

Forward. I.P.: Lying on your back, knees bent, arms raised.

By eliminating the arch in your lower back, lift your shoulders and place them as far from your feet as possible. Maximize the arch of your lower back. Your pelvis should move toward your head. After several repetitions, bring your heels closer to your pelvis to return to the initial position.

Backward. I.P.: Lying on your back, knees semi-bent, arms relaxed to the sides.

Using your heels and shoulder blades as support, lift your pelvis while keeping the thoracic region flat against the floor. Move your pelvis as close to your heels as possible. Lift your heels off the floor. Maximize the arch in your lower back while your shoulder blades should shift toward your feet.

4. Lizard in Two Directions

Forward. I.P.: Lying on your back, legs extended, arms raised.

"Stepping" with your shoulder blades, move toward your head.

Backward. I.P.: Lying on your back, arms extended toward your head, legs raised off the ground.

"Stepping" with your pelvis, move toward your feet.

5. Pelvic Lift with the Lower Back Pressed and Moving It to the Sides

I.P.: Lying on your back, legs bent, arms can be crossed over your chest.

Press your lower back to the floor. Lift your pelvis without lifting your lower back off the floor. Use your abdominal muscles to lift the pelvis, avoiding help from your legs. Alternate maximum tension of the abdominal muscles with relaxation while keeping your legs and arms on the floor. Return to I.P. Lift your pelvis and, while keeping your lower back pressed to the floor, move it side to side as far as possible.

6. Wave in Two Directions

I.P.: Lying on your stomach, palms under your forehead.

Send a wave along your spine toward your head, and after 5-6 waves, relax; then perform 5-6 waves toward your legs, relax... and so on.

7. Stretching on the Stomach, Legs Secured

This exercise does not train muscles; it helps to completely relax after the session.

Lying on your stomach, secure your legs to furniture or a machine with a resistance band.

Arch your back, possibly with the help of your hands. Roll over your stomach, moving forward, while the resistance increases. Relax your lower back after each movement. Repeat several times. With the resistance band taut and your lower back relaxed, move your pelvis side to side.