| Your back, just like the rest of your body, needs | | | | hands. Lift one leg up and back, keeping its knee |
| regular exercise to be healthy and strong. It | | | | straight. Return it slowly to position, and lift the |
| needs a regular fitness regimen to keep it | | | | other leg up and back in the same way. Repeat 5 |
| performing at peak efficiency. | | | | times with each leg. This exercise will strengthen |
| Back pain exercise involves exercise of not only | | | | hip muscles that support your back, as well as the |
| your back muscles, but also of those that support | | | | back muscles themselves. |
| your back. The abdomen and thigh muscles are in | | | | 5. Back and hip muscles. You may want a mat |
| the second group. You will want to exercise both | | | | under you for this one. Lying face down on the |
| groups to avoid or alleviate back pain. You may | | | | floor, tighten the muscles in one leg and raise it |
| also want to add healthful fish oils to your daily | | | | from the floor. Hold the leg up while you count to |
| diet to lubricate your joints. This is especially | | | | ten, and then lower it slowly to the floor. Lift the |
| important as you age, since aging joints become | | | | other leg, count to 10, and lower it slowly to the |
| more susceptible to painful problems. | | | | floor. Repeat 5 times with each leg to give added |
| Back Pain Exercise You Can Do At Home | | | | strength to your back muscles and the hip |
| A good physiotherapist or chiropractor will be able | | | | muscles that support them. |
| to teach you many useful exercises for reducing | | | | CAUTION: Back Pain Exercise Demands Warm-up! |
| back pain, but these five will get you started. | | | | You've heard it before, but this word of caution is |
| 1. Back, hip, and leg muscles. Stand with your | | | | important. Before beginning your back pain |
| back against a wall. Place your feet shoulder-width | | | | exercise, talk to your physician about what you |
| apart, your hands on your hips. Inhale and exhale | | | | plan to do. You may want to show these |
| deeply and evenly as you gently slide your back | | | | exercises to him or her and get advice. Then set |
| down the wall until your knees are at an angle of | | | | aside time to exercise regularly, at least every |
| about 90 degrees. Count to five, and then gently | | | | other day. |
| and slowly slide back to your original position. | | | | Back pain exercise demands warm-up, so |
| Repeat five times. This will stretch and strengthen | | | | schedule at least five minutes at the start of |
| important back, hip, and leg muscles. | | | | your exercise period for that. Warming up lowers |
| 2. Abdomen muscles. Lie on your back on the | | | | blood pressure, improves blood flow to the heart, |
| floor. Firmly place your feet flat on the floor. Your | | | | increases muscle temperature and makes |
| knees should be bent and raised toward the | | | | muscles more pliable. Warm up with some type |
| ceiling. Lean forward until your head and shoulders | | | | of slow, rhythmic movement. Walking is a good |
| leave the floor, trying to touch your knees with | | | | warm-up for your back pain exercises. Use an |
| both hands. Hold the position as you count to 10. | | | | easy walking pace, inhaling and exhaling evenly and |
| Relax and repeat 5 times. This will strengthen the | | | | deeply to send oxygen to your muscles. |
| abdominal muscles that help support your back. | | | | Back pain exercise has benefits for the rest of |
| 3. Back muscles. Stand with hands on hips, feet | | | | your body also. Think of your back as the main |
| slightly apart. Move your hand backward onto the | | | | core of a healthy body. By giving it simple, low |
| small of your back. Keep your knees straight. | | | | impact exercise each day or every other day, |
| Gently bend backwards at the waist as far as | | | | you will strengthen your muscles, preparing them |
| you can. Be careful not to bend so far that you | | | | to protect and support the painful area |
| increase your back pain. Hold the bend for 2 to 3 | | | | throughout the day. |
| seconds. Return to your normal position. This back | | | | Get Even More Help for Back Pain |
| pain exercise will strengthen the muscles in your | | | | While back pain exercise is a long-term solution to |
| back itself. It will also loosen tight back muscles. | | | | your back pain, you want to reduce your pain |
| 4. Hip and back muscles. Use a straight back | | | | right now. You don't want to wait. You want |
| kitchen or dining chair for this exercise. Stand | | | | treatments that will give relief while you make |
| behind the chair, holding the chair back with both | | | | muscles stronger. |