Back pain is one of the most common medical problems and affects almost everyone at least once in a lifetime. The Nicholas Institute of Sports Medicine and Athletic Trauma recommends exercises that help to strengthen the muscles and ligaments of the back, realign the spine and reduce pain. A variety of exercises target the lower, upper and mid back. NISMAT recommends beginning back exercises slowly to warm up the muscles.
Pelvic Tilt
The simple Pelvic Tilt stretches abdominal, back and hip muscles. Lie on your back with our knees bent and arms at your sides. Flatten the lower back muscles against the floor to tilt the hips. Hold this position for a count of five to 10. Relax and repeat.
Pelvic Lift
The Pelvic Lift strengthens the muscles of the lower back and hips. Lie on your back with your knees bent and arms at your sides. Raise your hips and lower back off the floor so that the feet, arms and upper body are only touching the floor. Hold this position for a count of five. Relax and repeat.
Single Leg Pull
The Single Leg Pull helps to stretch the hip, lower back and buttock muscles. Lie flat on the floor with one leg bent at the knee and the other extended straight out. Use the arms to pull the bended knee towards your chest and hold for a count of five. Relax and repeat up to 10 times with each leg.
Hip Roll
NISMAT recommends the Hip Roll to flex lower back muscles and ligaments. Lie on your back with both knees bent and feet flat. Cross your arms your chest and turn your head and chest to the right as you turn both knees to the left. Hold this position for a count of five to 10. Relax and repeat in both directions.
Backward Bending
Backward Bending is a popular exercise to strengthen back ligaments. Stand up straight and place your hands on your back at waist level, palms down. Bend backwards as far as possible, hold this position for as long as you are comfortable. Relax and repeat.
Side Stretch
To do the Side Stretch, hold one arm over your head and bend the body in the opposite direction, while placing your other hand at your waist for support. Hold this position for as long as you feel comfortable. Relax and repeat.
Upper Back Stretch
To perform the Upper Back Stretch sit on a stool or bench with your back and head flat against a wall. Lift your arms over your head and extending as high as possible. Hold for a five to 10 seconds. Relax and repeat with both arms.
Back Extension
The Back Extension stretches the muscles of the back. Lie flat on your stomach with your arms flat at your sides. Raise your head and shoulder up off the floor and hold for as long as comfortable. Relax and repeat.
Cat and Camel
The Cat and Camel exercise is also recommended by Dr. Andrew Bayuk. Kneel down on your hands and knees and keep your head parallel to your body, so that you are looking down. Slowly allow your mid back to sag so that there is a downward arch in your back. Then round your back upwards in the 'camel' position. Hold both positions for five to 10 seconds. Relax and repeat.
Arm Reach
The Arm Reach strengthens the upper back and shoulders. While on your hands and knees, stretch one arm out in front of you while keeping your head down. Hold this position for five seconds. Relax and repeat with each arm.
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