Estimates vary, but approximately 60% to 80% of us will get at least mild back pain at some time in our lives. The pain can range from a little achiness to severe pain from a fracture of the vertebra or a herniation of the disc between your vertebra that can cause radiating nerve pain known as sciatica. In any case, prevention is the best medicine, but if you are in need, here's our guide to reducing your back pain:
1) Stretch. This one seems obvious, but it is ridiculous how many people neglect simply stretching to be sure they aren't putting undue stress on their back. Here's some favorites:
2) Strengthen your back: My three absolute favorite exercises for this are the prone cobra, bird dogs, and the more advanced movement-a deadlift.
3) Strengthen your core: Here's a top 5 video of core stabilizers that would be a great start. (notice the bird dog is repeated here!)
4) Floss your nerves. Sounds strange, but our nerves live within a sheath...sort of like a hose that holds water. The nerve can glide within the sheath to allow for the movements our body makes. When we injure a nerve or potentially have an adhesion due to injury or muscle tightness, we can trap or irritate the nerve which causes pain. Here's a video assist with flossing the nerve that causes sciatica, and here is a video that addresses pain that could be coming from your hip flexors- Femoral nerve flossing.
5) Massage your knots. Outside of hiring a massage therapist, consider purchasing a TheraCane or simply use a foam roller!
Of course, if you have pain that is persistent or extreme, or if any of these exercises make you worse, see your physician for further evaluation.