Most people experience back pain at some point in their lives. Luckily, there are things you can try to relieve the discomfort. Here are seven exercises to help with your back pain.
- Rotations. Lie down on your back on a firm surface (not your bed). Bend your knees so that your feet touch the floor. Lay your arms straight out so that the palms of your hands stay on the floor. Keeping your entire back flat on the surface, drop both knees to one side as far as they will go. Then, repeat to the other side. Try this 20 times twice a day or as needed.
- Tilts. In the same starting position as the rotation, arch your lower back. Hold it for a moment and then tighten your stomach muscles to bring yourself back to the resting position with your back flat on the surface.
- Hikes. Again in the same position, place your hands on your hips and slowly move one hip up while the other, and your back, remains flat on the floor. Alternate from side to side, as with the rotations.
- Cobra. Lie down on your stomach with your hands under your shoulders, like you are about to do a push up. Lift your head up to look at the sky, arching your back and extending your arms for support. Your legs and pelvis should remain flat on the surface at all times. A modified version of this is to prop yourself up on your elbows, with your hands flat on the ground while arching your back.
- Bottom to heels. Begin on your hands and knees, keeping your back straight. Then bend your knees back so that your bottom touches your heels. Your hands should remain in the same place the entire time, allowing for the lower back to stretch. This move can be combined with the cobra for a greater effect. Instead of returning to the starting position here, move directly into the cobra stretch and back again.
- Draw-in. While seated or standing, simply draw your belly button in and hold for 10 seconds. This is something that you can do almost anywhere and will help improve your posture.
- Leg props. Find something that you can rest your legs on, like a chair. Lie on your back with your arms stretched out above your head. Rest your legs on whatever propped surface you chose with your knees at no less than a 90 degree angle. Then, simply, stay like that. As you get comfortable with the exercise, try increasing the height of the object that you rest your legs on.
For the best effect, each of these exercises should be held for no more than 30 seconds and should be performed gradually and methodically. Rushing through them may only make your pain worse.
If you've been suffering from chronic lower back pain, consult with a professional chiropractor today.