Research suggests that about 80% Americans suffer from backache at least once in their lifetime, a simple solution to this is back pain exercises. Stress, poor posture or even an injury can be the cause of your pain. Aim at strengthening the muscles in your back with exercise and enjoy a pain free life.
Before you perform any kind of back pain exercise, it is important that you warm up. You could just march right on the spot for 5 minutes or have a walk around.
Here Are A Few Back Pain Exercise That You Can Do –
1. Lie on your stomach. Raise your right leg off the floor about 5-8 inches while tightening the muscles on your buttocks and leg. Count till 10 and let it come back to the floor. Repeat the same with the left leg. Continue this about 5 times.
2. Hold the back of the chair while standing behind it. Lift your right leg and swing it backwards slowly, keeping the knee straight. Then slowly swing it back to normal. Repeat the same action with the left leg. Continue for about 5 times with each leg.
3. Lie flat on your back, touch the chin to your chest, hug your knees and bring it close to your chest. Hold this pose for about 15 seconds. Continue 2-3 times.
4. Lie down on your back. Position the palms of both hands flatly on the floor, knees bent and feet firmly on the ground. Tighten the muscles of your stomach and press and flatten your back on the floor. Maintain the pose for 5 seconds, then relax. Repeat about 5 times.
5. Go down on your fours, that is, on your hands and knees with your head and tail bone almost in the same line. As you inhale, lift your head and the tail bone up and drop your belly towards the floor, then, while you exhale, round your shoulders, press them up towards the sky, and bring your head down closer towards the pelvis and pull your belly button up to your spine. Repeat this motion for about a minute.
6. Lie flat on your back with your knees bent and your feet on the ground. Flatten your back on the floor and tighten your stomach muscles. Bring your chin close to your chest. Stretch your hands out in front of you, towards your knees, exhale and slowly bring your upper body up. Remain in this position for 3 seconds, then relax. Repeat about 10 times.
7. Stand with your back against the wall with feet slightly apart. While in this position walk your feet about 10-12 inches away from the wall. Tighten your abdominal muscles and bend your knees to about 45 degrees. Hold the position for 5 seconds and slowly slide back up. Repeat this back pain exercise 10 times.
Other good back pain exercises are walking, swimming, bicycling, aerobics. Avoid jerky movements that can potentially harm your back. Wear comfortable and loose clothing. While, most back pain exercises can be done at home, it is best to take your physician's advice to avoid any kind of unpleasant surprises.