Relieving Back Pain: 5 Exercises for Obese or Overweight People

Unfortunately, when you are obese, you can suffer from a myriad of health problems including back pain. Luckily, there are simple easy exercises you can do to alleviate back pain, regardless of your size or how fit you are. On their own or combined with chiropractic care, any of the following exercises can help to alleviate back pain:

1. Pelvic tilt

In order to reduce back pain, you want to strengthen your core. Your core muscles aren't just about having a flat belly, they are also concerned with giving your back the strength it needs to support your body and your weight.

To strengthen your core with a pelvic tilt, lie on the floor. Now, clench your buttocks and your abdominal muscles. Feel as a small curve is created between your back and the floor. Remember to breathe and hold this position for a few seconds. Repeat several times.

2. Knee Raises

Once you finish the pelvic tilt, pull both of your knees toward your chest and hold for several seconds. This exercise provides almost immediate relief for lower back pain, as it helps to lengthen the muscles surrounding your lower vertebrae.

Some chiropractors even help you reach these positions while you are in their office to help you stretch out. Don't worry if you can't get your knees to your chest. Even pulling them toward your belly can help.

3. Cat-Cow Pose

If your spine has been repetitively locked in the same spot due to sitting at a desk or on a couch or for any other reason, it gets relief when you stretch it in multiple positions.

To do the cat-cow yoga pose, you simply need to get on your hands and knees. Keep your spine level, and if possible, pull in your abdominal muscles like you did with the pelvic tilt.

Now, arch your back up like a cat and then down like a bowed cow. Repeat this series several times, and as you get accustomed to it, inhale as you go into cat and exhale as you go into cow.

4. Child's Pose

From your cat-cow stretches, let your bum fall onto your legs and stretch your arms forward on the floor. Hold this position and feel the stretch as your spine lengthens.

5. Standing Tall

Stand up. Tighten your core so your back feels strong. Then, stretch your arms toward the ceiling. Be careful not to overextend anything and mentally loosen any areas that feel tight. Feel yourself growing taller and your spine getting stronger.

These exercises are simple to do, regardless of your weight, and their simplicity belies through true value. When done on a regular basis, they can strengthen and lengthen your spine and help you eliminate your back pain. If possible, speak with a chiropractic clinic like Southport Chiropractic Clinic about other back pain solutions and to ensure you are doing each move in the most beneficial way.