If you are dealing with back pain you should always incorporate exercises that target the core muscles, your lower back and stomach muscles, as well as exercises that work your whole body into your daily. Along with these exercises you should also make sure you are eating properly as it will do you no good to exercise the body if you are not feeding it the fuel it needs to get healthy and strong.
Lying Hamstring
Exercise: Lying Hamstring Stretch
Target Area: Hamstring
Instructions: While lying on your back with a towel under your lower back for support, place your left leg down flat on the floor and your right leg bent with your knee pointing up. Hold your right thigh by interlocking your fingers together behind the leg. Keep your elbows straight while straightening your right knee and pointing your toes towards the ceiling. You should begin to feel a stretch on the back of your thigh. Hold this position for 30 seconds and repeat 4 more times then switch to the other leg.
Cat Stretch
Exercise: Cat Stretch
Target Area: Back
Instructions: While on your hands and knees place your hands under your shoulders and your knees under your hips. Let your head drop down in-between your arms and raise the middle of your back as high as you can. You will want to look like a cat stretching. Hold this position for 5 seconds and repeat 9 more times.
Pelvic-Tilt
Exercise: Pelvic Tilt
Target Area: Stomach/Lower Back
Instructions: While lying on your back with your knees bent and feet flat on the floor, tighten your stomach muscles and push your lower back towards the floor. Hold this position for 5 seconds and relax your stomach muscles. Repeat this exercise 9 more times.
Knee to Chest
Exercise: Knee to Chest
Target Area: Hip/Lower Back
Instructions: While lying on your back gently pull one knee towards your chest by interlacing your fingers behind the thigh. Hold this position for 10 seconds and lower your leg to the floor. Switch legs and pull your other leg towards your chest and hold for 10 seconds. You will want to repeat this 4 more times. At this point bring both of your knees towards your chest and hold this position for 10 seconds. Repeat this 4 more times.
Bridge Exercise
Exercise: Bridge Exercise
Target Area: Hips/Lower Back
Instructions: Begin this exercise on your back with your arms to the sides. Your knees should be bent and your feet flat on the floor. Begin to slowly lift your hips off the floor while contracting your butt muscles and hamstrings as you lift. Hold this position for 5 seconds and slowly bring your hips back down to the floor. Repeat 9 more times.
Whole body exercises that are good for those suffering from back pain are:
- Walking
- Cycling
- Swimming
What a great about these exercises is that they are good at improving your cardiovascular fitness while also helping to condition the whole body. Before starting any exercise problem you should always consult with your doctor especially if you are suffering from back pain.
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