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Exercises for Back Pain
Exercise is a great way to minimize back problems when done correctly. People who strengthen and stretch the muscles surrounding the core, hips and thighs often suffer less back sprains, pulls and slipped discs. Also staying active with recreational activities such as running, biking, swimming or walking can also help keep your muscles strong and healthy. Below are ten great stretches and muscle strengthening activities you can do just twice a week to help keep your back healthy and injury free. Of course before starting any work-out program you should first consult with a doctor to make sure you are able bodied to do so. Also before exercising to prevent pulls and other injuries you should always warm up with an easy stretch or a brisk walk. And always listen to your body, if it hurts then stop!
1. Face down leg and arm raises- Strengthens lower Back
Lie face down on the floor on your stomach. Start by lifting each leg slightly off the floor for a count of 10 seconds. Do the same with the other leg and repeat the whole process five times. They add the arms. Extend out the arms in a super man pose and hold both arms and legs off the floor for a count of 10. Place them down for a breather and repeat five times.
2. Cat and Cow Stretch- Upper back/Lower Back and Spine Stretch
Get on all fours making sure your hands are below the shoulders and knees in-line below the hips. Slowly inhale and arch your back while your head tilts up to the ceiling, feeling the stretch in your mid to lower back. On the exhale bring your belly button up towards the spine and round out the back brining your chin slowly in towards your chest. This is a great stretch for the neck and shoulder area. It also helps to lengthen and align the spine nicely. Repeat the cycle slowly five times.
3. Wall Slides- Strengthens back, hip and leg muscles
Stand so your back is against a smooth wall with your feet shoulder length apart. Then bend the knees into a 90 degree chair position, back still flat against the wall. Hold this for 10 seconds and slide back up. Repeat this five times.
4. Child's Pose- Stretches lower back
Get in a kneeling position, sitting on your heels. Bring your arms forward and your forehead towards the ground. Once you are in the resting position bring your arms back next to your feet, keeping the front of your head resting on the ground. Rest for a one minute count, concentrating on breathing into your back. This is a great recovery position after a strenuous strength training session.
5. Leg raises- Strengthens hip and stomach muscles
Lie down on your back with your arms relaxing by your sides. Keeping your lower back on the ground gently lift on leg up to a level that is comfortable to you for a count of ten then slowly bring it back down. Alternate legs concentrating on the lower stomach muscles. Repeat the process five times with each leg.
6. Cobra - Stretches back and stomach
Start of by lying on your stomach. Bring your elbows in next to your ribs keeping the palms of the hands and the fore arms flat on the floor. Push gently off the ground so your pelvis and legs are the only part still touching. Straighten the elbows and make sure the shoulders are tight and not slouching keep them away from the ears. Extend the back and look forward feeling the stretch in the abs and back. Hold for 15 seconds and slowly come back down. Repeat 5 times.
7. Lower Ab sit up - Strengthens lower stomach muscles
Lie on your back with your knees bent and feet flat on the floor. Place your hands at your sides and raise them so they are just off the floor at thigh level. Slowly bring your chin to your chest and raise your shoulders slightly off the floor extending your hands towards the calf muscles. Hold this position steady for a count of 10. Slowly come back down and repeat ten times with the hold.
8. Bottom Lift - Stretches lower back and abs
Lie on your back with knees bent and feet flat on the floor with your hands at your sides. Push your feet into the floor and slowly lift up your bottom and back so only your feet, shoulders, head and arms rest of the floor. Hold for a count of ten and release back to the ground slowly. Repeat fives times.
9. Dirty Dogs (aka Hip Flexor lift) - Strengthens Hips
Get down on all floors, hands and knees shoulder width apart. Start by slowly brining the right leg with the knee bent up to form a 90 degree angle (Think of a dog getting into position to pee on a hydrant). Keeping your back straight and your head forward bring it down and switch legs. Repeat the process 25 times.
10. Warrior Position - Stretches Hips
Start by standing with the feet hip distance apart. Then take the right leg out bending the knee into a lunge position with the thigh parallel to the ground making sure to keep the knee above the ankle. The left leg should be slightly bent and almost touching the ground. Extend your hands above your head reaching for the sky. Keep your back straight and hold the position with your hip bones forward feeling a nice stretch for a count of 30. Switch legs and repeat. Do each leg five times.