A strong and flexible back improves your posture and general well-being. The University of Wisconsin School of Medicine and Public Health emphasizes that exercising and stretching the lower back are the quickest ways to speed recovery from back pain. They can also help prevent future injury. If you experience extended periods of back pain with bladder issues, sudden loss of weight, fever, or pulsating sensations in your abdomen, MayoClinic.com urges you to make an appointment with your doctor.
Back Extension
Use a combination of two yoga floor exercises, locust and cobra, to strengthen your lower back muscles. Lie on your belly with your legs straight and feet together. Draw your shoulders back as you place your hands on each side of your ribcage. Pull your elbows in so they touch your waist. While avoiding tension in your face and neck, raise your chest off the floor a few inches, using your lower back muscles. Keeping your feet together, raise your feet and shins off the floor a few inches. Breathe deeply. Hover your hands above the floor for a few moments to see if you are truly using your back muscles. Do three repetitions, holding each for five to seven breaths. Relax everything back to the floor when finished. While resting, swish your hips side to side to reduce any tightness in the back.
Spinal Balance
Spinal balance strengthens your lower back and abdominals at the same time. Start on your hands and knees. Keep your gaze generally toward the floor as you extend your right arm forward and left leg back. Imagine reaching in each direction at the same time rather than trying to get your limbs higher. Hold on each side for five to seven breaths. If the exercise is too challenging, raise each limb one at a time.
Ball Backbend
Try a supported backbend to stretch your back and release tension. Sit on a balance ball with your feet flat on the floor. Walk your feet forward as you lower your back to the ball. Hang your head and arms down toward the floor. Hold for up to one minute. If you feel unstable, brace your feet up against a wall for support.
Supine Spinal Twist
Lie on your back, then bring your knees toward your chest. Stretch your arms into a T shape. Gently bring your knees to the floor on your right side. Prop your knees on a bolster or folded blanket if your back is too tight to lower completely. Allow your shoulders to relax onto the floor as you look toward your left. Raise your knees back to center, then repeat on the other side. Hold each side for up to one minute.
Member Comments