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Seeking relief from back pain?
If you suffer from back pain you know that even the tiniest movement can hurt a lot. Here are some beginner-level exercises to stretch and strengthen your back that can be performed on a daily basis. If any move hurts, stop immediately. Once these exercises become easy, ask your doctor or a physiotherapist for more advanced exercises.
1. Pelvic tilt
Lie on your back with your knees bent but touching and your feet flat on the floor. Flatten your lower back against the floor, tilting your pelvis down. Hold for 20 to 40 seconds while breathing slowly and deeply, then release. Repeat this exercise twice. This stretch uses small movements, unlike a traditional workout, to reduce tension and ease back pain.
2. Lumbar stretch
Sit up tall on a chair and slowly, one vertebra at a time, roll your head, neck, chest and low back forward until your head is between your knees (or as far as you can comfortably go). Hold for three deep breaths, then slowly roll back up to a sitting position. Repeat twice.
Kneel on all fours with your knees hip-width apart. Keeping your stomach muscles tensed, arch your back like a cat and hold for five seconds, then release. Repeat. Now let your stomach drop a bit toward the floor. Hold for five seconds, then repeat. Finally, sit back on your heels and reach your arms in front of you on the floor and hold.
Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Tense your stomach muscles, then lift your head and shoulders and upper back off the floor. Don’t pull with your hands. Repeat 10 times if you can. Curl-ups are used to strengthen your back, eventually leading to less back pain.
5. Dry swimming
To do this exercise, begin by lying on your stomach with a rolled-up towel under your belly for back support. Tighten your buttocks and simultaneously raise one arm and the opposite leg, then switch. Repeat for up to two minutes.
6. Leg lift
Lie on your back with your knees bent and your feet flat on the floor. Press your lower back into the floor. Now straighten one leg, keeping your knees aligned. Bend your leg to return to starting position, then repeat on the opposite side. Repeat 10 times if you can.