4 back pain exercises to back you up
So, you’ve come here to see if there’s something that you can do to ease that back pain problem. Don’t worry, you are not alone. We all suffer from back pain once in a while. If your back pain is the result of sitting on a bad chair, or because you swing that golf club too hard, these exercises may help. However, if it has something to do with slipped disk, you better see a chiropractor.
Okay, enough talk, let’s get to business. There are a few exercise you could do alone at home to make the pain goes away (that’s what we hope!). Do these simple exercises routinely so that it will become a habit. They are designed to make your back muscles stronger, so that you do not have to visit this page again in the future.
By the way, don’t do this immediately after lunch or dinner, you could throw up everything in the stomach.
PARTIAL SIT UP
We start with what most people said is the best back pain exercise. Now, you be the judge.
Because people who have back pain will not be able to do a full sit up, we will do partial sit up. This is what you should do.
Lie on the floor with a pillow supporting your neck and bend both knees (keep your feet on the floor). Now, raise your hands and slowly reach for your knees. You don’t have to raise your lower back or mid back, just raise your head, neck and upper back. Hold this position for 5 seconds before going back to the original position.
Because it is very easy to do, we suggest that you do it as many times as possible in a day (50 repetitions take only minutes). Make it your daily routine.
KNEE TO CHEST
This is your second option.
You start this exercise the same way like the partial sit up, by lying on the floor with a pillow supporting your neck. Now bend both knees (keep your feet on the floor).
Begin the exercise by drawing one of your knees to the chest, using both hands (only one foot is now on air). Hold to the count of 10, then slowly release it to the position before. Do this 4 – 5 times before doing the same thing with the other leg. You’ll feel that the whole back gets stretched. That is good thing, since we have been making the back shorter all day by sitting incorrectly.
After you have done that, time to get both knees to the chest. Do this 4-5 times as well. If you’re done with that, there are a few other exercises that may also help
HIP ROLL
No, we are not joking, that’s what it’s called, and it’s not related to rock and roll at all. For those who watched Queer Eye for the Straight Guy, you may have seen this back pain exercise since it was shown in one of the episode.
What you do is to lie on your back with both hands out at your sides. If we were to look at you from the air, you would now look like a tiny T. Now bend your knees and lift your feet until it almost touches your buttocks. Keep those knees together, and slowly rotate to the right. Hold to the count of 10.
After that, slowly bring back both feet to the middle and repeat the same step, this time going to the left. Repeat the entire thing for 4 – 10 times.
LOW BACK EXTENSION
Still want more? Seriously, if you do all 3 exercise above, you should not need more. However, if those cannot solve your problem, try this next one. The position is different from the previous 3 exercise and is designed to help those with sciatic pain.
Instead of lying on your back, this time you lie on your stomach. Put your hands on your side. Now, slowly raise your head and chest from the floor. Try to hold for about 4-5 seconds, then go back to your original position. Okay, take a rest for a while and repeat this again for about 7-10 times.
If you feel better, you could proceed to the next stage. If the pain increases, stop the exercise.
This is what you do next. Lie on your stomach with a pillow under the chest. Just relax there for about 10 minutes. When you do this, you are actually lifting your upper back with the help of the pillow. Now, using your hand, push on the floor and slowly raise your head and upper back from the pillow. Do this several times. Don’t continue if the back pain increases.
Okay, that’s all for now. There are actually 10 to 12 exercises for back pain, but we think 4 exercise is enough for most people. If these don’t solve your problem, please see a chiropractor. We hope these exercises will back you up. Good luck!
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