If you are one of the millions who live with back pain you are probably looking for anything that will help to control your symptoms. While it may be necessary to rest and take medication at times when your pain is more severe, you can also use exercise to help make your pain better. When your muscles are strong and flexible they are less prone to injury. To help the back you need to stretch and strengthen the core muscles (abs, back and waist) along with the hips and legs. The right exercise to do depends on what is causing your back pain. Exercises that may help to relieve muscular tension may not be appropriate in cases of a disk herniation. Exercises that can ease arthritis may be contraindicated if you have osteoporosis. First talk to your doctor for a proper diagnosis so you will know what exercises will be helpful and which will cause more harm.
Step 1
Do a pelvic tilt exercise to help gently strengthen your abdominal muscles and loosen your back muscles. When your abdominal muscles are weak your back must work harder to support you as you move around. However, traditional sit ups can put stress on the neck and back. The pelvic tilt exercise can be both gentle and effective. Lie on your back on the floor with both knees bent and the feet flat on the floor. To start create a small arch in the low back. You should be able to slip your hands between your low back and the floor. Then slide your hands out. Tighten your stomach and buttock muscles. Press your low back into the floor. You should no longer be able to slide your hands under your lower back. Hold this position for a slow count of five. Make sure you do not hold your breath. Then relax and recreate the arch in the low back. Go back and forth for eight to twelve repetitions.
Step 2
Stretch your hamstring and low back muscles. When the hamstrings (large muscles at the back top of the thigh) become tight they can pull your back out of alignment. Gently stretching both the hamstring and low back muscles will help to release muscular tension. Lie on your back on the floor with both knees bent and the feet flat on the floor. Press the low back flat and try to keep it flat throughout these stretches. Letting the back arch can create injury. Bring your right knee to your chest as far as you comfortably can. Hold on underneath the knee to avoid compressing the knee joint. If you can not reach your knee and keep your head on the floor wrap a towel behind the knee and hold the ends. Hold for 5 to 10 deep breaths. With each exhale gently relax into the stretch. To avoid injury do not bounce the stretch. Release slowly and repeat other leg. Next, bring your right knee in again but this time straighten your right leg. Flex the foot so that the sole of your foot is facing the ceiling. Breathe into the stretch. After 5 to 10 deep breaths release and repeat with the other leg.
Step 3
Increase flexibility in your hips and lower back to take pressure off the spine. Lie on your back on the floor with both knees bent and the feet flat on the floor. Press the low back flat and try to keep it flat throughout this stretch. Cross your right ankle on top of your left knee. Gently press your right knee open. Lift your left foot off the floor. Hold on behind your left knee. If you can not reach your knee and keep your head on the floor wrap a towel behind the knee and hold the ends. Without bouncing, hold for five to ten deep breaths. With each exhale gently relax into the stretch. Release out slowly and repeat other side.
Then place both feet flat on the floor and keep the knees bent. Stretch your arms out to the side in a "T" position with the palms facing up. Lower both knees to the right as far as you comfortably can. Hold for five to ten deep breaths and then repeat other side.
Step 4
Perform a pelvic tilt to strengthen the buttocks. Lie on your back on the floor with both knees bent and the feet flat on the floor. Create a pelvic tilt and place your arms down at your sides with the palms facing down. Tighten your stomach and buttocks muscles, then vertebrae by vertebrae lift your buttocks and low back up off the floor as far as is comfortable. Then vertebrae by vertebrae, slowly lower all the way down. Repeat for 8 to 12 repetitions.
Step 5
Incorporate the opposite arm and leg lift to strengthen the core muscles. Come onto all fours or hands and knees. Tighten the abdominal and buttock muscles. Lift your right arm up so that your palm faces the floor and your right elbow is near your right ear. At the same time lift the left leg straight up to the back. Try to straighten the knee and make sure the leg is out behind you and not out to the side. Make sure you do not arch your back as you lift the arm and leg. Slowly lower down and repeat with the left arm and right leg. Do eight to twelve repetitions on each side.
Tips and Warnings
- Always check with your physician before starting any new exercise program. Start off slowly and listen to your body to know what is right. All of the websites below have extensive information on exercises that can help back pain.
- Stop any exercise that makes your back pain worse. While you may feel a bit achy or sore when you first start to exercise, your pain should not become worse. Make sure you have a proper diagnosis as to what is causing your back pain to avoid making your situation worse by doing the wrong exercises.
