How to do Easy Back Exercises

This is an easy series of exercises I put together based on advice from physical therapists, yoga instructors and my back. I do them in the morning, but they also be done before bed. Be sure to breathe during the exercises. Always check with your doctor before starting any exercise program.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat or folded blanket
• Pillow (medium thick)

1. Begin by putting the pillow on the mat. Lie down on it on your stomach. Rest for a moment. Squeeze your buttocks together 3 to 5 times.

2. Raise one knee with the foot flexed, parallel to the ceiling. Push the knee up as if you wanted to glue the foot to the ceiling. Repeat 3 to 5 times. Do it again with the other leg. Rest.

3. Place your hands next to your ears with your forehead on the mat. Engage your abs as you lift your head, opening your chest. Repeat 3 times. You’ll find that you naturally take a breath before each lift and you exhale as you go down.

4. Remove the pillow and turn over onto your back. Raise your knees with your feet flat on the mat. Gently push the small of your back into the mat, flattening the space between your back and the mat (pelvic tilt). Repeat up to 10 times.

5. Pull your knees onto your chest. Use your arms and hands to pull them in closer. Hold for ten to 30 seconds as you breathe. Release your arms and rest in that position until the ache in your back is lessened or gone.

6. With your feet still flat on the floor and your knees raised, hold your hands behind your head as you breathe and engage your abs. Lift your head off the mat a few inches. Hold the position for a few seconds then lower, exhaling. These crunches won’t reduce your abs, but they will really help to tighten the muscles in your lower back.

7. With your feet still on the floor, raise your body in a flat line with your head on the mat. This is the bridge pose. Breathe in before you lift, engaging your abs. When you get to the top of the movement, engage your abs again. Breathe out when you come down. Repeat 3 to 5 times.

8. with your feet still on the floor, extend one leg down on the floor. Flex your foot several times to do a leg stretch. Repeat with the other leg.

9. With your feet still on the floor, extend one leg up in the air. Pull it toward you as close as you can, breathing and engaging your abs. Flex the foot for a stretch for the back of the legs and the hamstrings. Gently lower the leg. Repeat with each leg 2 to 3 times.

10. With your feet still on the floor, raise your arms perpendicular to the floor. Make sure your shoulders are resting back on the mat, not pulled out of their sockets. Engage your abs, inhale and raise one leg to your chest while the opposite arm goes back behind your head. Don’t force it back so far that it pulls the shoulders out of the sockets. Return to original position and repeat with the other leg and arm. Repeat up to 20 times.

11. Get the pillow and turn back onto your stomach. The pillow should be just under your abdomen, but free of your rib cage. Place your hands under your shoulders. Push up with your arms extended. Lift your chest into as much of an extension as you can. Repeat three times. If your back aches, just rest on your elbows. If it’s really painful, don’t do it.

12. Push up onto your knees with your arms extended down. Pull in your abs while you push your back up like a cat. Repeat several times. From the neutral position, turn your head to look behind you, first to the left, then to the right (dog position).

13. Engage your abs and extend one leg behind you as your breathe. Hold the position for 10 seconds. Repeat with the other leg.

14. Push back into the child’s pose with your knees tucked under you, your forehead on the mat and your arms extended in front of you. Rest on the mat. Hold for 10 seconds. See how your back feels.

15. To get up, push up into a seated position, and then use your legs to propel you up to standing.

Tips & Warnings

• If you get a spasm, ice the sore place for 10 to 15 minutes. Alternate with heat if needed.
• When you are in bed lying on your side, put a pillow between your knees. When lying on your back, put it under your knees.
• Always sit and stand with good posture.
• Never cross your legs at the knee; this puts pressure on your lower back muscles.

Resources

• Info on lower back pain and treatment.
• Site for exercise supplies.

[TailboneDoctor]

on 3/22/2008 It's great to see this article on exercises for back pain. I routinely tell patients not to rely on medications alone. Exercise plays a very big role and often can help avoid the need for any medications at all. This article makes very good points for some of the available exercises. Thanks!