Acute back pain affects almost everyone at some point. You may feel sharp pain in the center of your back, on one side or even radiating down a leg. Although some rest time is beneficial, and often a part of rehabilitation, stretching and low impact exercise, will actually help reduce your pain. Talk to a professional about which types of exercise are appropriate for your specific condition.
Low Impact Aerobic Exercise
One way to help ease an acute pain in your back is to participate in some low impact aerobic exercise. The best types of aerobic exercise for back pain do not jar your back and are easy on the joints. Simply walking outside or on a treadmill, riding a stationary bike or swimming are excellent options for your back's recovery. Tai Chi is also an option that helps to move your joints and back gently without strain. If any of these exercises increases your pain, stop immediately. Talk to your doctor before trying aerobic exercise.
Cat Stretch
One stretch that can help to loosen your back muscles is called the cat stretch. Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. On an inhale slowly let your back and abdomen sink toward the floor while your turn to look upward. Exhale and use your abdomen to arch your back, rounding it towards the ceiling. Return to the starting position and repeat the exercise a few times.
Heel Slides
An exercise that is excellent for acute pain flare-ups is the heel slide. It is simple to perform and can be done right after pain begins. Lie on your back on a bed or a mat with your legs straight out in front of you. Bend one of your legs, placing your foot flat, and slowly pull your heel towards your buttocks. Once you reach your comfort limit, slowly straighten the leg again. Move to the other leg and repeat up to 10 times.
Seated Rotational Stretch
Rotating your trunk is an excellent way to stretch your back muscles. Sit in an armless chair, on a stool or on the edge of a bed. While sitting on the chair, cross your right leg over your left leg. Sit tall and turn so that your left elbow is pushing against the outside of your right knee. Use this contact to twist and stretch to the right side. Release your elbow and return to a neutral position, switching sides by crossing your left leg over your right and placing your right elbow against your left knee to twist.
