Types of back pain and exercises to relieve pain

Back pain

Back and lower back pain, first of all, require the preservation of physical physical activity. Special exercises should be performed as far as possible. There are many simple yet effective recommended exercises to help relieve soreness. Most of them do not require the use of special equipment or simulators. You can do the exercises both at home and at work.

All recommendations are based on the development of the Canadian Spine Institute. Almost all patients have pain sensations that fit one of four types of pain. Recommendations help to quickly relieve pain.

4 types of pain – why back hurts

Up to 90% of back pain occurs due to certain positions or movements, that is, they are mechanical in nature. To determine that the painful sensations are mechanical in nature, it is necessary to answer the following questions:

Does the pain subside after rest? If so, the symptoms indicate the mechanical nature of the pain sensation. Does the pain sensation depend on a certain position of the body? For example, does the pain get worse when you are sitting or bending your torso in different directions? If the answer is yes, then the pain is mechanical.

Is there a position in which the pain passes or decreases? If so, then the pain is mechanical. Can you find a position in which the pain decreases or goes away altogether? If the answer to this question is yes, your pain is most likely more mechanical in nature. Mechanical pain eliminates fever, weight loss, spinal stiffness, poor health, and joint pain.

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Determining the type of pain

In determining the type of mechanical pain, it is necessary to find the position of the body in which the pain sensations increase, or vice versa, subside. Determination of the type of pain is carried out on several grounds:

  • Where pain is more pronounced: in the back or on the leg;
  • Does the pain increase with flexion and extension of the lower back?
  • Alternate or constant pain? The first means that a painless position can be found.

Back pain – the first type

The first type of back pain is characterized by constant pain in the lower back with an alternating character. Discomfort in the legs may be present, but not below the knee area. When sitting or leaning the body forward, the pain may worsen. Even tying your shoelaces can be very uncomfortable. As a rule, when walking, pain is more bearable than when sitting. When the body is tilted back, there is relief.


  1. It is necessary to lie on your stomach, while stretching your arms along the body;
  2. Hold in this position for at least 30 seconds;
  3. If there is no pain, then it is necessary to fix the position with an emphasis on the elbows and wait another 30 seconds;
  4. If there is still no pain, it is necessary to rest on the palms from the elbows with straightened arms, bending at the same time in the lower back;

If the fighting sensations have not manifested themselves, it is necessary to repeat the exercise five more times. If you feel much better and the pain has disappeared, then you have the first type. About 60-70% of all low back pain is of this type. The likely provoking factor is the intervertebral disc.

Second type

The second type has severe pain in the lower back. Moreover, pain can be given to the legs, up to the knee. The nature of such sensations is shifting. Pain relief is achieved when the body is tilted forward or in a sitting position. The pain intensifies when the body bends back, when walking, or when standing for a long time.

If you do the previous test, it is likely that the pain or discomfort will increase. The source of pain is located in the intervertebral joints. This and the first types of pain account for up to 90% of cases.

Third type

The third type is characterized by the manifestation of painful sensations in the leg, even more than in the lower back. The latter can pass altogether. Pain increases when flexing the body or in a sitting position. In the acute period, every movement can intensify the discomfort.

If you have all of the above symptoms, except for them developed muscle weakness, a feeling of numbness, as well as problems with urination, then you should immediately consult a doctor. This type of pain is characteristic of irritation of the nerve root by disc herniation or radiculitis.

Fourth type of pain

The fourth type of pain is characterized by severe pain in the legs, a constant feeling of heaviness, weakness, numbness. Discomfort occurs more often when walking. They can pass in a sitting position or when the body is tilted forward. This type of pain is common in older people. A narrowing of the spinal canal, or stenosis, is the cause of the disease.

Exercises for back pain

Exercises for back pain are divided into three stages:

  1. Reduce painful sensations or eliminate. It is worth choosing an exercise program based on the type of pain. They are directed not at the muscles, but at the pain;
  2. Restore the mobility of the spine;
  3. Strengthen muscles, improve the physical fitness and mobility of the spine. Can be used as further prophylaxis.

The basic principles of pain control in the acute period are quite simple: avoid those positions and movements that cause or intensify pain along with performing movements (exercises) that reduce pain.

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Exercises for the first type of pain

Lie on your stomach, hold in this position for 2-3 minutes. If there is no pain, then raise your elbows and lie in this position for 2-3 minutes. Lean on the palm of your hand, straighten the upper part of the body, while bending in the spine. It takes 10 to 15 repetitions. The interval between exercises is 1-2 hours.

Exercises for the second type of pain

  • In a sitting position, you need to bend forward and sit like this for 2-3 minutes;
  • Sit on your heels and stretch your arms forward;
  • Lying on your back produces a tilt of the pelvis. It is necessary to lie down in such a way that a hand can pass between the lower back. It is necessary to tighten the abdominal muscles and lower the pelvis. Touch the floor with your lower back and hold the position for up to 10 seconds. Repeat the exercise 12-15 times;
  • In the supine position, take turns to pull the legs bent at the knees to the chest;
  • Lying on your back, put your hands behind your head and raise the upper body to your legs.

Exercises for the third type of pain

  • To do this, you need to lie on your back and put your feet on a chair;
  • Lie on your stomach with a pillow under your pelvis;
  • At night, you need to lie on your back with your legs bent at the hip and knee joints. In this case, it is worth putting the roller under the knees and under the lower back;
  • Lying on your side, place the roller under the lower back. In this case, the legs should be bent and a roller should be placed between the knees.

Exercises for the fourth type of pain

For a group of people with the fourth type of pain, exercises should be performed as for type 2. It is also worth doing an exercise for flexion and extension of the lower back:

  • Kneel in a pose, rest your hands on the floor. Bend your back in the form of a β€œcat” and unbend it in the opposite direction. It is also worth resting while sitting.

Also read: Kidneys stones- causes and remedies

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