Exercise for Back Pain

The daily activities of life make us all susceptible to back pain. Luckily, there are some simple exercises for back pain you can do at home to help ease back pain and improve your strength and flexibility. Aim to do these exercises every day with other activities like yoga, swimming and walking. If done correctly, your pain should begin to ease within two weeks and will usually go away completely after around 4 to 6 weeks.

 

Back Extensions

Start position: Lie on your front and rest on your forearms and bend your elbows to the side. Look down at the floor and keep your neck straight.

Action: Keeping our neck straight, arch your back up by pushing down on your hands. This will allow you to feel a gentle stretch in the stomach muscles. Breath and hold this position for 5 to 10 seconds. Repeat 10 times.

Tips: Don’t bend your neck backwards and keep your hips on the floor.

 

 

Pelvic Tilts

Start position: Lie on your back and place a small a flat cushion or book under your head and bend your knees. Make sure you keep your feet straight and hip-width apart. Gently tuck in your chin and make sure you keep your body relaxed.

Action: Carefully flatten your lower back onto the floor while tensing your stomach muscles. Next, tilt your pelvis towards your heels until you feel an arch in your lower back and do this 10 to 15 times in a slow, rocking motion.

 

Knee Rolls

Start position: Lay on your back and place a small cushion under your head while keeping your knees bent and together Then, keep your upper body relaxed and your chin tucked in.

Action: Keep both shoulders on the floor and roll your knees to one side. Hold the stretch for one deep breath and then return to the starting position. Repeat 8 to 10 times, switching sides.

 

Deep Abdominal Strengthening

Start position: Lay on your back and place a small cushion under your head while keeping your knees bent and together and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin tucked in. Repeat 6 times.

Action: As you exhale, gentle tense the muscles in your pelvis and lower stomach so that they’re pulled up towards your chest, and hold for 5 to 10 breaths and relax. Repeat this 6 times.

 

Throughout these exercises, it is important to breathe correctly. If you’re a little unsure on what this entails, here are some breathing exercises that can help you.

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