Acute back pain appears quickly but subsides within a few days or weeks. Since your lower back supports most of your weight, this is the area most commonly afflicted with pain, according to the National Institutes of Health. Making sharp, twisting movements, sitting in a certain position for an extended period or slipping on ice and falling down can all lead to back pain. Before you perform any corrective exercises to reduce your pain, make sure you consult with your doctor.
Pelvic Tilt
Building strong abdominals goes a long way in preventing and treating back pain. A pelvic tilt is a subtle exercise that you perform lying on your back, with your knees bent and feet flat on the floor. Place your arms at your sides and curl your pelvis toward your face as far as possible. As you do this, flatten your lower back on the floor and forcefully squeeze your abs. Hold this position for five to 10 seconds, slowly release and repeat for a set of repetitions. For a progression, perform a pelvic tilt, then raise your buttocks off the floor as high as possible. Hold this position for five to 10 seconds and slowly lower yourself down. This is called a pelvic lift.
Cat Camel
The cat camel is a fusion of two exercises. You perform it from an all-fours position with your hands directly under your shoulders and knees directly under your hips. Inhale deeply as you lower your belly toward the floor, arch your back and look forward. As you exhale, round your back, look down toward the floor and draw in your stomach. Alternate back and forth with each breath and hold each position for a full second.
Knees-to-Chest Pull
The knees-to-chest pull is performed from a faceup position. This helps stretch the lower back and hamstring muscles. Begin by bending your knees and placing your feet flat on the floor. Carefully lift your feet, tuck your knees in toward your chest and wrap your hands around your shins. When you do this, flatten your lower back on the floor. Hold for 20 to 30 seconds and slowly release. For a variation, pull in one leg at a time and keep the other leg straight.
Recumbent Bike
Aerobic exercise is performed in a steady motion with little resistance for an extended period of time. This type of exercise increases nutrient flow to your back structures, which promotes healing and reduces stiffness in the back and joints, according to the Spine-Health website. Recumbent biking is a type of aerobic exercise that places little stress on your back. Unlike a regular exercise bike, this model has a bucket seat with a backrest, and the pedals are in front of your body. When you use the recumbent bike, make sure to execute proper form. Adjust the seat so your legs are just short of full extension as you pedal. Sit back against the backrest when you pedal, and always look forward.
