Back pain can be a frustrating and inconvenient condition that can interfere with everyday activities and make it hard to get the things done you need to. The causes of back pain are varied, including bulging discs, strained muscles and displaced vertebrae. Whatever the cause, some simple exercises and stretches can help relieve back pain and build and tone muscle to give your back extra support.
Lying Hamstring Stretch
Your leg muscles actually play an important role in reducing back pain and providing support to your upper body. Strong leg muscles can help reduce stress on the back, so try a lying hamstring stretch by lying on the ground with your legs outstretched. Pull up on your right hamstring with your hands, keeping your leg straight. Pull up until your leg is at least at a 45-degree angle to the floor. Hold this stretch for 10 to 15 seconds. You should not only feel the stretch in your hamstring, but in your lower back as well. If you don't, slowly pull up on your leg until you feel the stretch. You can also use a towel or sheet to help pull up on your leg.
Partial Curl
The partial curl helps stretch out your upper and lower back. Lie on the floor with your knees bent and feet flat on the floor as if you were going to perform a sit-up. The partial curl is actually similar to a sit-up in motion, although you'll be focusing more on stretching than working your abdominal muscles. Curl your back and use your ab muscles to sit up halfway toward your legs and hold for 10 to 15 seconds.
Prone Hip Extension
Like the leg muscles, your gluteal muscles help provide support to your back, so anything you can do to strengthen them may also help reduce back pain. Prone hip extensions will not only stretch out your lower back, but help tone and strengthen those glute muscles. Lie on the floor on your stomach with your hands flat on the floor on either side of you to provide support. Flex your gluteal muscles and lift your right foot about 4 to 8 inches off the floor, keeping your leg straight. Hold for 10 to 15 seconds. Bring your leg down, then repeat with the other leg.
Pelvic Tilt
To perform the pelvic tilt, lie on the floor on your back with your arms to your sides, palms down to help with support. Use your arms and legs to lift your buttocks and lower back off the ground as you arch your back and push your stomach toward the ceiling. In order to stretch your back properly, try keeping your shoulders on the ground. Hold the stretch for 10 to 15 seconds, then rest.
