The Centers for Disease Control and Prevention estimates back pain will strike 70 percent to 85 percent of people at least once during their lifetime. Core muscle exercises, including those for your stomach, hamstrings and hip flexors, and pain management devices can help alleviate pain and promote a healthy back.
TENS Unit Device
A transcutaneous electrical nerve stimulation, TENS, unit, is a small, battery-operated portable device that uses electrical signals to disrupt pain signals to the brain to alleviate pain. You attach electrodes to your back and set the controls to deliver different types of signals, depending on the severity of your pain. Many chiropractors and health-care professionals recommend TENS as a non-invasive solution to pain management. No prescriptions are required. You can purchase a TENS unit online or at some pharmacies. Units cost around $50.
Spine-Worx Back Realignment Device
Designed by a chiropractor, Spine-Worx is a portable 2-lb. device that uses your own body weight to help realign your spine. The device has two padded rails that mimic the natural shape of your spine. Once you lie down on it, the pressure of your body weight helps to gently align your spine. The device can be ordered online for approximately $30. It is not recommended for children. Spine-Worx has a cult following, whose users give five-star reviews. However, a few reviewers reported Spine-Worx made their back pain worse.
The Spoonk Rider Mat
The Spoonk Rider is a 17-by-27-by-1-inch mat that has 6,200 small spikes that apply equal pressure on your body, simulating a Japanese shiatsu massage. You lie down on the mat and let the spikes stimulate blood circulation, relax tense muscles and release endorphins. Placing a towel on the mat during your first few uses helps your body get used to acupressure. Dr. Tanya Zilberter's book, "Reflexo-Therapy: Kuznetsov's Applicator," says, "Out of 126 subjects, 98 percent reported pain relief." You can purchase Spoonk Rider online, no prescription needed, for under $80.
Pelvic Tilt
Lie on your back on a flat, firm surface such as the floor or a mat. Squeeze your buttocks and tighten your stomach muscles. Push your lower back toward the floor and hold for 10 seconds. Relax and repeat.
Wall Slides
Wall slides help to strengthen the muscles supporting your back. Stand with your back against a wall and your feet 12 inches from the baseboard. Place your feet shoulder-width apart. Do the pelvic tilt to find the neutral position in your spine, then bend your knees slowly while sliding your back down the wall a few inches. Hold this position for five seconds, then slowly slide up to the standing position. Repeat exercise 10 times.
Hamstring Lifts
Hamstring lifts strengthen your hamstring muscles and improve range of leg motion. They also help to take pressure off your back. Lie on your back on a flat, firm surface. Wrap your thigh, just above the knee, with a towel and grab both ends with your hands. Gently pull the towel toward your chest, then slowly straighten out your leg, making sure to keep hold of your towel. Repeat five times on each leg.
References
- The Ohio State University Medical Center: Chronic Pain
- National Pain Foundation: Exercises for Back, Hips and Neck
- Logan College of Chiropractic University Programs: Laboratory Equipment
- Spinal Stenosis.org: Devices for Back Pain Relief -- Part One
- Health Services at Columbia University go Ask Alice: Back-strengthening and stretching exercises
- SpineUniverse.com: Relieve Back Pain: 5 Popular Non-surgical Treatments
