Reduce Back Pain by Exercising
Chronic back pain can be alleviated by stretching exercises than can help strengthen your back muscles.
Even people who do not suffer from back pain can benefit from exercise that strengthens muscles.
In addition to reduced pain, regular exercise can help increase range of motion and joint flexibility.
People who do suffer from pain may experience relief if they exercise regularly.
If you suffer from a back injury or have osteoporosis, consult a physician before beginning any exercise program.
To stretch the muscles and help lessen pain, lie on your back with your knees bent.
Keep your feet flat on the floor.
Next, use both hands to pull one knee toward your chest.
Hold this position for as long as you can up to 30 seconds.
Return your foot to the floor and pull the other knee toward your chest for up to 30 seconds.
Finally, grasp each knee and pull both knees toward your chest at the same time and hold for 30 seconds.
Increase your flexibility by lying on your back with both feet on the floor and your knees bent.
Slowly arch your back and point your pelvis toward the ceiling.
Hold this position for up to 5 seconds and then slowly lower your hips to the floor.
Press your back against the floor by sucking in your abdomen so that your belly button is pulled toward the floor.
Hold this position for 5 seconds, relax, and then repeat this exercise 3 to 5 times.
Stretch your muscles and strengthen them at the same time by getting on your hands and knees.
Allow your back to sway toward the floor.
Slowly arch your back upward toward the ceiling.
Pull in your abdominal muscles at the same time.
Relax and then repeat the exercise 3 to 5 times.
Sitting for long periods of time may contribute to back pain.
Help decrease the likelihood of pain by exercising your shoulder blades.
Sit upright in a sturdy chair that does not have arms.
A dining chair or a desk chair should work well.
Tuck your chin toward your chest and raise your chest toward your chin.
Pull your shoulder blades together as close as you can.
Hold this position for 5 seconds and then relax.
Repeat this exercise until you feel the tension in your muscles subside or about 5 times.
Mild back pain can be relieved by staying active and gently exercising the back muscles.
Try to avoid sitting or standing in positions that increase pain or make your back feel strained.
When back pain begins, stretching the back muscles may help prevent the pain from starting or worsening.
Even people who do not suffer from back pain can benefit from exercise that strengthens muscles.
In addition to reduced pain, regular exercise can help increase range of motion and joint flexibility.
People who do suffer from pain may experience relief if they exercise regularly.
If you suffer from a back injury or have osteoporosis, consult a physician before beginning any exercise program.
To stretch the muscles and help lessen pain, lie on your back with your knees bent.
Keep your feet flat on the floor.
Next, use both hands to pull one knee toward your chest.
Hold this position for as long as you can up to 30 seconds.
Return your foot to the floor and pull the other knee toward your chest for up to 30 seconds.
Finally, grasp each knee and pull both knees toward your chest at the same time and hold for 30 seconds.
Increase your flexibility by lying on your back with both feet on the floor and your knees bent.
Slowly arch your back and point your pelvis toward the ceiling.
Hold this position for up to 5 seconds and then slowly lower your hips to the floor.
Press your back against the floor by sucking in your abdomen so that your belly button is pulled toward the floor.
Hold this position for 5 seconds, relax, and then repeat this exercise 3 to 5 times.
Stretch your muscles and strengthen them at the same time by getting on your hands and knees.
Allow your back to sway toward the floor.
Slowly arch your back upward toward the ceiling.
Pull in your abdominal muscles at the same time.
Relax and then repeat the exercise 3 to 5 times.
Sitting for long periods of time may contribute to back pain.
Help decrease the likelihood of pain by exercising your shoulder blades.
Sit upright in a sturdy chair that does not have arms.
A dining chair or a desk chair should work well.
Tuck your chin toward your chest and raise your chest toward your chin.
Pull your shoulder blades together as close as you can.
Hold this position for 5 seconds and then relax.
Repeat this exercise until you feel the tension in your muscles subside or about 5 times.
Mild back pain can be relieved by staying active and gently exercising the back muscles.
Try to avoid sitting or standing in positions that increase pain or make your back feel strained.
When back pain begins, stretching the back muscles may help prevent the pain from starting or worsening.
