Exercise To Reduce Back Pain

Photo Credit: Shustov CC-BY-SA-3.0

Back pain is common and is usually caused by muscle strain or overuse of the back muscles. Most low back pain is temporary and will improve if you stay physically active. Stretching and strengthening exercises improve muscle strength. You can reduce your risk of back pain and back muscle strain by exercising to strengthen your core and back muscles to provide better support for your spine. 
Wall squats strengthen your abdominal muscles, leg muscles and back. Stand up straight with your back against the wall. Move your feet about 1 foot away from the wall but keep your upper back against the wall. Squeeze your abdominal muscles tight and then slowly bend your knees to lower your body straight down the wall. Lower your body until your thighs are parallel to the floor. Hold the position for about 5 seconds and the push your body up the wall using your legs. Try to do 8 to 10 repetitions of this exercise. 

Heel raises strengthen the calf muscles and the hamstrings. Stand up straight with your feet about hip-width apart. Lift your heels and shift your weight to the balls of your feet. Hold the position for 5 seconds and the slowly lower your heels back to the floor. Do 10 repetitions of this exercise.  
Stretch your leg and back muscles by doing knee-to-chest stretches. Lie down on your back with your knees bent and your feet flat on the floor. Grasp your right thigh by placing your hands behind your thigh and lift your knee toward your chest. Gently pull your knee toward your chest. Stop when you feel your back and hamstring muscles stretch. Hold the position for 10 seconds and then relax. Repeat with the other leg. Do 5 repetitions of this stretch with each leg. 

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