When you have pain anywhere in the body, the first inclination is often to rest. In some cases, that's good medicine, but when it comes to back pain -- the mild, chronic type that so many people endure -- rest is, in fact, contraindicated. Back pain is most often caused by weak core muscles that fatigue easily, or by chronic tightness in the muscles. The best thing you can do to heal your back is to follow a weekly strengthening and stretching routine.
Plank
The plank is a full-body strengthener that especially works the muscles of the core. Get into push-up position with your hands directly under your shoulders and your hips in the same line as your head, shoulders and heels. Hold yourself in this pose as long as you can before your hips start to sag or your arms give out. Continue to contract the abdominal muscles by pulling the belly button up toward the spine, and watch that your upper back does not round excessively. Additionally, do not hyperextend the elbows; keep a soft, almost imperceptible, bend. If this is too challenging for you to start, you can begin with your knees on the ground. But remember to keep the hips tucked in so that they are still in line with your shoulders and heels; even if your knees are on the ground, your body should still be flat like a plank. Repeat for a total of three holds.
Bridge
Lie on your back on the floor or a mat with your arms resting at your sides and your palms face down. Bend your knees and place your feet flat on the floor. Inhale and lift your hips up toward the ceiling as high as you can, pushing up through your heels. Hold here for 30 to 60 seconds and then lower the hips to the ground for a short rest before performing two more repetitions.
Side Plank
The side plank works the oblique muscles, which extend along the sides of the abdomen. Begin by lying on your right side on a mat, with your feet stacked on top of one another. Prop yourself up on your right elbow so that your elbow is directly underneath your shoulder. Extend your left arm along the length of the left side of your body. On an inhale, lift your left hip up toward the ceiling as high as you can, using the oblique muscle on the right side of your body to power the movement. Like bridge, this movement can be performed either dynamically or statically in the same method described above. Maintain a straight line from your shoulders to your hips to your feet throughout the exercise. Repeat on the other side. If this position is too much of a challenge to begin with, you may bend your bottom leg and place the knee on the floor for added support.
Cobra
Lie on your stomach on an exercise mat with your arms at your sides and your palms facing down. Press the tops of your feet into the mat and engage the leg muscles so that your knees lift up off the ground. Firm the hips and the gluteal muscles and on an inhale lift your shoulders, chest and arms off the mat. Keep your neck long by looking forward and down on the floor a few inches in front of your mat. Continue to take small sips of air as you hold the pose for about 10 seconds. Lower down and repeat two more times. Do not struggle in this position; it is a gentle strengthener. If you need more support for your upper body, you can begin by placing your hands underneath your shoulders with your elbows sticking up in the air like a grasshopper. Try not to use your arm strength to lift your upper body, though.
