Back Exercises

Exercises For Back Pain

Back pain effects up to 80% of Americans, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. For many, such back pain can be debilitating. Regular back exercise, specifically lower back exercises and abdonimal exercises for back, can be very effective in controlling chronic back pain.

Weak abdominal muscles force the body to rely soley on back muscles for support and movement. Thus, it is important to strengthen the abdominal and back muscles through workout exercise, specifically back exercises for pain relief. Such back pain exercises can include gym exercise, but most can also be conducted at home, like those listed below.

Back stretch: This stretch pulls the discs apart a bit, relieving pain, and realigning the spine. Lay flat on your back, arms out to your side, forming a “t”. Keeping your shoulders and arms flat on the ground, slide your feet towards up, so that your knees are bent. Twist at the waste, and turn, bringing both knees to your left side, so that the outside of your left knee touches the ground beneath your left arm, your right knee laying on top of your left knee. You should feel a pulling, not pain, around the midsection, and throughout your back. Slowly, bring your knees forward again, then twist to the right side, and repeat, four times each side.

Leg-lift: Remaining on your back, with your arms out, straighten your left leg and lay it flat on the ground, your right knee still bent. Slowly left your left leg up, parallel to the ground, about 2-6 inches high. Hold it for 5-10 seconds, then lower it. Do this 5 times; repeat with other leg. Eventually, move on to advanced leg lifts, lifting both legs into the air simultaneously.

Side scissors: Lay on your side, with your body very straight. Lift the top leg into the air slowly, then back down again, creating a scissors motion with your leg. Lift it as high as you can, stretching your hip and lower back.

Supermans: Once you can perform the above exercises without pain, move on to this advanced exercise. Lay on the floor, flat on your stomach. Then, at the same time, lift your head/upper shoulders and your legs into the air – pretend that you are flying like superman. Remember to breath, as you hold for 2-10 seconds, then relax and repeat.

Regularly performing the above back exercises for pain will strengthen your back and abdominal muscles, giving you a stronger core, and helping alleviate your lower back pain. You can also practice simply sitting on a large exercise ball as you watch television or read a book. This forces you to balance, engaging your abdominal muscles, providing an excellent lower back work out.