Your back muscles help provide balance and stability to your spinal cord as you perform daily activities and exercises. Suffering back injuries from a hard fall or putting excessive pressure on the spinal cord from heavy lifting can hinder your ability to perform daily activities. Consult your doctor for exercises that can help ease your back pain.
Single Knee-to-chest Stretch
The single knee-to-chest stretch is an intermediate-level exercise that stretches the muscles surrounding the thoracic and lumbar regions of your spine. Start by lying flat on your back with your legs straight out, with your knees bent. Engage your core to stabilize your spine and grasp your right thigh behind your right knee, bringing it toward your chest. Hold for 20 seconds, relax and repeat five times on each side.
Hip Flexor Stretch
The hip flexor stretch is an advanced-level exercise that stretches your hip flexor, a muscle that aids in spine stabilization. Lie flat on your back near the edge of a soft surface such as a bed, holding your knees at your chest. Slowly lower one leg down, keeping the knee bent, until you feel a stretch on the top of that hip or thigh. Hold for 20 seconds, relax and repeat five times on each side.
Leg Lifts with Circles
The leg lift exercise focuses on stabilizing your back to ease back pain. Lie flat on your back with your left knee bent and the right leg fully extended and out in front of your body. Engage your core and buttocks to stabilize your spine and keep your back in a neutral position. Raise your right leg 12 inches off the floor, keeping your right knee straight. Hold this position for three seconds, lower your right back to starting position and repeat 10 times with each leg. Progress to making circles with the foot of your working leg, doing 10 repetitions to the left, and 10 repetitions to the right. Switch and repeat for the other leg.
Back Stabilizing Stretch
The back stabilizing stretch exercise activates your hip flexors and glute muscles to add stability to your lumbar spinal muscles, and mimics the same movement as a lunge. Stand in a kneeling position and tighten your abdominals and buttocks to stabilize your spine and keep your back in a neutral position. Place your hands on your hips and raise your right foot, placing it in front of you as you kneel on your left knee. Focus on moving your hips as you lunge forward and hold this position for three seconds. Return to starting position and repeat 10 times. Switch and repeat the same action 10 times with the other leg.
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