Back Pain Exercises

Do you suffer from back pain? If you do, you are not alone.

Back pain is one of the leading reasons for people missing work throughout the world today.  It's also the cause of most work related injuries.
Back pain can affect anybody regardless of their occupation.  It doesn’t matter if you're among those with physically demanding jobs or if you work at a desk for a living.

The following exercises can help relieve your back pain and possibly aid you in avoiding pain altogether.

The best way to prevent back injuries is to be sure to stretch before lifting any heavy weights and if you can, start a weight lifting regimen to strengthen your back muscles.

It's also paramount that you keep in mind that the back muscles are of major importance in everything you do and back injuries can have very serious effects on your everyday life if they are severely injured, even through carelessness.  As with any other exercise program, please consult your doctor before starting these exercises for back pain relief.

These exercises target the lower back area, primarily, because this is the most common problem area.  The exercises should be done on a daily basis if possible.  Be certain to change the sequence from time to time to avoid boredom and to keep your interest up.

Side Bend

Standing upright with your arms at your sides and your feet slightly apart, bend your body to the left, running your left hand down the side of your left leg, whilst keeping your back straight.  Bend your entire upper body at the waist as far as possible without straining. Stay in that position for 5 seconds and then return to the upright position still running your left hand up the side of your left leg. Now repeat this routine on the right side of your body.  Perform this exercise 5 times.

Knee to Chest

Start the exercise by lying on your back on a flat surface.  Bend one of your legs towards your chest and hold your knee with both hands.  Pull your knee towards your chest while keeping the other leg and back flat against the floor.  Maintain this position for about 10 to 15 seconds, then lower your leg until it is flat against the floor.  Repeat this exercise with the other leg.  Repeat sequence 5 times.

Wag the Tail

Start by going face down on all fours.  Try to keep your shoulders still whilst moving your right hip slowly to the right as far as possible.  Slowly return to the starting position.  Repeat exercise to the left now. This is 1 repetition. Repeat exercise five times.

Upper Back Stretch

Using a stool, sit with your back and head against a flat wall.  Stretch your arms toward the ceiling and hold them up for 5 seconds.  Then, try to make your shoulders touch the wall.  Hold this position for another 5 seconds.  Lower your arms.  Repeat exercise 5 times.


AK Smith is a freelance writer and author.
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Remember; always consult your doctor before trying a new therapy.

DISCLAIMER:
This blog is NOT a medical advice service – always consult your doctor for specific advice.
The information in this blog is for informational purposes only and is in no way intended to replace the professional medical care, advice, diagnosis or treatment of your doctor.
If you have symptoms or feel ill please see your doctor.