Back pain is an ailment that affect millions of Americans. Acatoday.org states that at least 31 million people have back pain at any given time. Those with mild to moderate pain, can strengthen back muscles and help alleviate pain through a series of daily exercises.
Wall Squat
These isometric exercises help strengthen your core muscles and major leg muscles. Stand against a sturdy wall, feet shoulder width apart, approximately eight to 10 inches from the wall. Tighten your abs and lower your body until your knees are at a 45 degree angle. Hold the position for 10 seconds, then rest for a minute. Repeat exercise for 10 repetitions.
Plank
Plank exercises are another isometric exercise that are done on the floor. Lie face down in the push up position. Place your body weight on to your arms and feet, keep your legs straight and feet hip width apart. With arms straight, hold this position for 10 seconds then lower your body and relax for a minute. Repeat for 10 repetitions.
Pelvic Tilt
This exercise strengthens your lower back and abdominals. Lie down, face up, knees bent, feet flat on the floor and rest your hands by your sides. With your back firmly planted, lift your pelvis toward your upper body while squeezing your abdominals. Hold for 10 seconds and lower pelvis back to starting position. Repeat exercise 10 times.
Back Extensions
Back extensions are performed on a stability ball. Lie face-down on the ball with your stomach on the top place your feet against a wall. Clasp your hands behind your head and dip your body over the ball, lift your body and hold for 10 seconds. Release, rest and repeat exercise for 10 repetitions.
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