Back Pain Exercises

Back pain exercises can help minimize problems with the back since it will make the muscles in your stomach, hips and thighs flexible and strong. 

People who exercise keep their body fit by being active in recreational activities and sports.  Also, conditioning activities where the exercise is concentrated on strengthening your back, stomach, hip and thigh muscles.
You should ask your doctor prior to beginning any back pain exercise program.  It is very critical that before you do any back pain exercises that a warm-up is done. This may come in slow, rhythmic exercises or even through walking.  Deep inhalation should be done prior to a repeat of an exercise. Exhalation should be done during each repeat.
Back pain exercises to build up your muscles

Wall slides to strengthen back, hip, and leg muscles

Your back ought to be against a wall while you are standing. Meantime, your feet must shoulder-width away from each other. Slide down into a squat with knees bent to a right angle (i.e. 90 degrees). A slow count until 5 must be followed by a slide back up the wall. This move ought to be done in 5’s.  

Leg raise to build up back and hip muscles.

Lie on your stomach. Squeeze the muscles in one leg and lift it from the floor. Your leg ought to be held up for 10 seconds before being rest back onto the floor. The same procedure is done for the other leg. Repeat in 5s for each left.

Leg raises to build up stomach and hip muscles

In lying position against one’s back and with arms on one’s side, one leg is held up. It is held up in this position for about 10 seconds. This is done with the other leg, and is done in 5s for each leg. If you find it quite arduous, one knee ought to be bent and one foot act as support (by being flat on the floor) while the other leg is held up.

One may also choose to be in upright position utilizing a chair. The legs are then kept straight, forming an angle in reference to the floor. Meanwhile, one leg is held up until the waist. The leg is then gradually brought down to the floor. The same procedure is followed with the other leg and this is accomplished in 5s for both.

Partial sit-up to strengthen stomach muscles

Lie on your back and bend your knees with your feet flat on ground. Slowly lift your head and shoulders from the floor and reach your knees with both hands. Count slowly up to ten. Repeat five times.

Back leg swing to build up hip and back muscles

One stands at the back of a chair with both hands at the chair’s back. A leg is raised backwards, simultaneously making sure that the knee is straight. From this position, the leg is gradually brought to its original position. The same procedures is followed for the other leg and is done in batches of 5 for both.

Exercises to decrease back strain

Lying on one’s back, both knees are bent – take note that both feet must still touch the ground flat. The knees are then held up until they reach the chest. Both hands are then placed underneath each knee. This is followed by a pulling motion, bringing the knees towards the chest. The head must not be brought up or lifted. Also, the legs must stay bent when they are lowered. This should be done five times.