These Back Exercises Will Help Free You From Pain

Beauty mature woman practicing pilates at home

Back pain is a very common problem with around four in five people being affected by it at some point in their lives. About 31 million Americans experience back pain at any given moment.

It is most often experienced in the lower back with pain going down the hips but it can be experienced in the upper back.

Improving the strength and flexibility of the back and the rest of the body can help reduce the chances of the back pain.

These Back Exercises will Help Free You from Pain

There are some back exercises for you to try when you are well and relatively free from pain.

Exercises for Lower Back Pain

Some rules:

  • Don’t try to do too much too quickly
  • Be gentle with yourself whilst you exercise
  • At the first sign of any muscle or joint stiffness, or pain, stop the exercise

Lie flat on the floor on your back with your arms in a comfortable position alongside the body:

  1. Bend your right knee and pull it up as far as you can towards your nose. Stretch the whole leg and lower it again. Repeat with the left leg.
  2. Do the same exercise with both legs at the same time.
  3. Bend your knees and place both feet flat on the floor. Spread your knees and then close them again.
  4. Lift your right leg as near a vertical position as possible then lower it slowly. Repeat with the left leg.
  5. Bend your knees and place both feet flat on the floor. Stretch your arms sideways at an angle of 90 degrees. Keep both knees together and let them fall first to the left and then to the right – you should be twisting around your waist, whilst still on your back, allowing each hip to rise off the floor, but with shoulders remaining flat on the floor
  •  Repeat the whole exercise

Kneel on all fours with your back as straight as possible. Your knees should be under your hips and your hands under your shoulders:

  1. Maintaining the natural curve of the spine, slowly bring your bottom back, to sit on or over your heels. Hold the stretch for five seconds then return to original position.
  2. Lift and extend one leg behind you, keeping your hips level. Hold for five seconds then return to the kneeling position. Lift and extend the other leg for five seconds then return your leg.
  • Once you feel stable and comfortable performing this exercise, you can also lift and extend the opposite arm at the same time as the leg, still keeping your back straight.
  1. Lower your body so that you are lying on your stomach with your upper body propped up by your elbows. Push your hands into the ground so that your upper body begins to rise and you feel your stomach muscles stretching as you arch backwards. Hold for five seconds then return to the original position.
  •  Repeat the whole exercise several times, and when you are comfortable with it, you can increase the time that you hold the stretches.