According to the Cleveland Clinic, 85 percent of all back pain is the result of back strain. People young and old who are experiencing back pain make the mistake of avoiding any type of activity perceived to cause stress on the back. Reduced activity hinders and undermines the healing process. Active, controlled, gradual exercises are needed to strengthen the back and alleviate back pain. Many exercises are suitable for both young and old.
Heel Slides
Perform heel slides by lying on your back while the low back is pressed against the floor. Bend one knee in by sliding the heel across the ground in a slow and controlled movement. Straighten the knee back to the starting position and repeat with the other heel. Complete 10 repetitions on each side.
Contractions
Abdominal contractions are exercises that require you to lie on your back with the knees bent. Place your hands on your stomach below the ribs as you contract the abdominal muscles, squeezing the muscles in towards the belly button. Hold each contraction for 5 seconds, then relax and repeat. Do not hold your breath, but keep breathing steady.
Back Stretch
The back stretch works by lying on your stomach and using your arms to push the upper portion of your body off of the floor. Your arms should be straight and eyes are looking towards the ceiling. Hold this position for 5 seconds while allowing your back to relax and drop slightly. Repeat this stretch 10 times.
Squats
Wall squats are a simplified version of a squat. Place feet shoulder width apart and stand with your back against the wall. Step feet out a foot from the wall and bend both knees to a 45-degree angle while keeping your abdominal muscles contracted. Hold the position for 5 seconds, return to the start position and repeat 10 times. To increase difficulty level place an exercise between your lower back and the wall. Position your feet the same but bend your knees at a 90-degree angle while raising both of your arms over your head. Return to the start position and repeat.
Pelvic Tilt and Bridge
The pelvic tilt is performed by lying on your back, knees bent. Pull the abdominal muscles tight causing the low back to be pressed into the floor. Hold this position for 5 seconds. Begin with 3 repetitions and work up to completing 10 repetitions. Once you can complete 10 repetitions progress to the bridge exercise by lifting the hips off the floor with your body forming a straight line between your head and feet and abdominal muscles contracted. Hold this position 5 seconds, release and repeat. Work up to holding each bridge for 30 seconds.
Superman
The superman is an exercise where you lie on your stomach with arms placed above your head. Slowly lift arms, head and chest off the floor holding the position for 5 to 10 seconds. When you can complete 10 repetitions add more intensity by raising the feet off the ground at the same time as the arms, head and chest. Work up to 10 repetitions.
