Back Pain Exercises to Improve Strength and Flexibility
Finding the right back pain exercises is one way to reduce the pain and discomfort associated with back problems. Doctors agree that the best way to manage Lower Back Pain is to strengthen the muscles of the back and the stomach as well as the hips and thighs. Exercise also makes these areas more flexible and so helps to avoid injury.
Back pain exercises like the ones detailed on this page are designed to tone and strengthen the back and stomach and should be combined with aerobic body conditioning for the best results. The exercises should be done regularly, every alternate day and should always be preceded by a warm up like stretching or walking. Concentrate on your breathing during the exercise and exhale after each repetition.
Back Pain Exercises
* Wall slides are back pain exercises that will strengthen the back, hip, and leg muscles - Standing with your back against the wall, keep your feet shoulder-width apart. Slide down the wall into a crouch, knees bent to about 90 degrees. Count to five and slide back up the wall. Repeat wall slides five times.
* Leg raises are back pain exercises that will strengthen the back and hip muscles - Lying on your stomach, tighten the muscles in one leg. Lift the leg up from the floor and hold it up for a count of 10 before returning it to the floor. Repeat this with the other leg. Repeat the leg raises five times for both legs.
* A second set of leg raises will strengthen the stomach and hip muscles - Lying on your back with your arms at your sides, lift a leg off the floor and hold it up for a count of ten. Return the leg to the floor and repeat the leg raise with the other leg. Repeat the leg raise five times for both legs. If you struggle with back pain exercises keep one knee bent while doing the leg raise.
* You can do these back pain exercises sitting in a chair too - Sit upright with legs straight and extended at angle to the floor. Lift one leg to waist height and return it to the floor - slowly. Repeat with the other leg and make five repetitions with each leg.
* Partial sit-ups are back pain exercises that will strengthen stomach muscles - Lie on your back with bent knees and feet flat on the floor. Raise your head and shoulders slowly off the floor. Reach forward to touch the knees with both hands. Hold the position for a count of 10 and repeat five times.
Back leg swings are back pain exercises that strengthen hip and back muscles - Stand behind a chair. Place your hands on the chair back. Lift your leg back and up but keep the knee straight. Return slowly. Raise other leg and return. Repeat five times with each leg.
Back Pain Exercises to Decrease Strain - Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and pull your knees towards your chest. Keep your head lowered. Keep the legs bent as you lower them. Start with five repetitions, several times a day.
