Back pain has become a chronic problem for many people. The stresses of work and a busy lifestyle can add to your back pain. In order to manage your pain along with your medical provider’s treatment plan, you can also incorporate exercise. Using exercise can minimize further damage and pain. Here are 5 simple exercises to help ease your back pain:
1. Lengthen the spine: This is an easy move that focuses on your posture. To lengthen your spine you need to stand straight without arching your back and take a deep breath while pulling yourself. Keep yourself at the same height as you breath out. Continue this breathing process that will strengthen your abdominal muscles and help ease back stiffness.
2. The one leg hold: Take the support of a wall with one hand and with the other hold your leg, which will be bent backwards to give a relaxing pull to your back. Hold for a few seconds and repeat with the other leg. Continue for another four times to get relief.
3. The alternative knee press: This exercise works on your lower back muscles easing stiffness. You need to lie on your back with knees bent and feet flat on the floor. Using both your hands pull up one knee and press it to your chest. Hold for 30 seconds and return to the first position. Repeat with the other leg.
4. The back arch: This will require you to position yourself on your hands and knees. Slowly you let your back and abdomen sag towards the floor and then arch your back as if pulling the abdomen upward. Hold for three seconds and repeat.
5. The back stretch: Here you’ve got to lie straight on your back with hands above the head. Bend your knees and roll them slowly to one side by keeping your feet on the floor. Hold for five seconds and repeat.
