by Dr. Gary Farr on 28 July 2002
Exercises to Relieve Back Pain
Exercises to Relieve Back Pain
Here are some exercises you can do at home to help relieve back pain.
| Press Up: Sphinx | The "Dog" |
| Superman | Single Knee to Chest |
| Standing Back Extension | Piriformis Stretch |
| Piriformis Standing | Body Flexion |
| Body Flexion & Stretch | Bend Over |
| Stetch To Foot |
| Press Up: Sphinx |
|
|
|
Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the position shown here, also known in Yoga as the Sphinx position. |
Top| Superman |
|
|
|
Start by lying on your stomach with face down. Raise your shoulders and hold yourself up with your arms extended in front of you. Hold for 30 seconds, then return to starting position. Repeat exercise ten times. |
| Standing Back Extension |
|
|
|
This exercise can be done at work or any other place where doing a press up on the floor is impractical. Start with hands on low back. Slowly arch backward as far as you can without discomfort. Hold only for three seconds, and return to starting position. Repeat five times. |
| The "Dog" |
|
|
|
Start on all fours. Create an arch in your low back by lowering your abdomen toward the ground, while at the same time raising your head. Hold for 30 seconds. Go back to starting position. Repeat exercise 20 times. |
| Single Knee to Chest |
|
|
|
Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the top position also known in Yoga as the Sphinx position. Then over several days, move on to the final position, with arms straight. |
| Piriformins Stretch |
|
|
|
Lie down with your right knee up, and both arms stretching outward at 45 degree angles away from your body. Slowly let your right knee fall accross your body to the ground. Keep your shoulders as flat as possible. Hold for 30 seconds. Return to starting position. Raise your left knee and let it fall across your body to the right side. Hold for 30 seconds. Return to starting position. Do the exercise ten times, alternating knees. |
| Piriformis Standing |
|
|
|
This exercise can be done at work, or on the golf course, because it can relieve back pain without requiring you to lay down on the floor for the standard piriformis stretch. To help you maintain your balance, you can lean against a wall or tree. Start by raising your knee in front of you. Slowly swing your knee across your body and hold for ten seconds. Repeat with other knee. |
| Body Flexion |
|
|
|
Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head off the ground. Hold for 30 seconds. Repeat several times. |
| Body Flexion & Stretch |
|
|
|
Start on your knees. Slowly lean forward and let your hands stretch outward and forward. Be sure to keep your head off the ground. Hold for 30 seconds. Repeat several times. |
| Bend Over |
|
|
|
Start by standing straight up. Cross your arms across your chest. Slowly bend over, allowing the weight of your upper body to stretch your back. Relax as you stretch both your back and the back of your legs. Hold for ten seconds. Return to stand up position. Repeat exercise 20 times. |
| Stretch to Foot |
|
|
|
Start in a sitting position with legs extended and feet together. With your hands flat against the ground, slowly extend foward as far as you comfortably can. Hold for 30 seconds and relax. Repeat stretch ten times. |
Advanced Back Exercises
Advanced Back Exercises
These are exercises that are more advanced for those who have increased flexibility and mobility.
| Advanced Back Stretch |
| The Plow |
| The Press Up |
| Advanced Back Stretch |
|
|
|
This exercise is more difficult than it looks. Start on all fours. Raise your right leg backward, and raise your left arm up reaching in front of you. Hold for ten seconds. Go back to starting position. Repeat position with left leg and right arm. Do the exercise ten times alternating legs/arms. |
| The Plow |
|
|
|
This is an advanced yoga position called "the plow." It should be attempted ONLY after you are pain free and have mastered the simple back stretches involving extension and flexion. Start by lying on your back. Slowly raise both legs back over your head, using your outstretched arms to balance. Hold for 30 seconds and go back to starting position. Repeat ten times. |
| Press Up |
|
|
|
Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the top position also known in Yogq as the Sphinx position. Then over several days, move on to the final position, with arms straight. |
Strengthening Exercises to Increase Flexion
Strengthening Exercises to Increase Flexion
Here are some exercises you can do at home to help improve flexibility and help reduce the risk of back pain and injury.
| Knee Twist | Arm Circles |
| Side Bend | Hamstring Stetch |
| Standing Rotation | Correct Lifting Technique |
| Abdominal | Crunch |
© Copyright 2000-2005, BecomeHealthyNow.com, Inc. All rights reserved.