Effective Exercises for Back Pain

Regular exercises to strengthen the back muscles and help a faster return to work and activity are very beneficial. These exercises will be an important factor in your recovery and will also prevent future back pain in you. The purpose of doing these exercises is to increase the flexibility and muscular strength of the spine. Repeat each of the mentioned exercises 1-5 times, twice a day, and gradually increase it to 10 times, twice a day. When exercising, perform the movements slowly and avoid rapid movements. If you feel any discomfort during exercise, stop the exercise immediately and contact your physician. Stop any exercise that increases your back pain and causes tingling, pins and needles, or weakness in your legs. It is recommended that these exercises be done in conditions where the person does not have acute back pain, or has mild back pain of the type without a specific cause and without radiation to the lower limbs. If signs of a lumbar disc are present, it is recommended to perform these exercises after consulting a physician.

∴ First movement Lie on your back so that both knees are bent and the soles of the feet are flat on the floor. It is better to place the hands crossed over the chest (arms crossed). While turning your head to one side, rotate both legs to the opposite side and hold this position for 5 seconds. Repeat it 5 times. This exercise will strengthen the muscles of the back and thigh and increase flexibility.

∴ Second movement Lie on your back so that the lumbar curve is maintained and the soles of the feet are flat on the floor, the knees bent, and the hands crossed over the chest (arms crossed). Then lift the pelvis off the floor and hold it up for 5 seconds. This exercise will strengthen the muscles of the back, thigh, and abdomen.

∴ Third movement Place the knees and palms on the floor (on all fours). Gradually arch your back so that its curve faces downward and the head moves upward. Then, by lowering the head, arch your back upward. In neither of these positions should you feel pain. Repeat this movement 5 times in each position.

∴ Fourth movement Lie on your stomach and place your hands on either side of your head. Then gradually lift the upper part of your body off the floor. While your forearms and pelvis are on the floor, hold this position for 10 seconds, then relax your hands to return to the initial position. Repeat this movement 5 times.

∴ Fifth movement Lie on your stomach with your hands placed under your chin. Slowly raise one of the legs (without bending it). The pelvis should be on the floor. Then gradually lower the leg and repeat this with the other leg. This exercise will strengthen the muscles of the back and the back of the thigh. Repeat this movement 5 times for each leg.

∴ Sixth movement With your knees bent, lie on your back so that the soles of your feet are on the floor and your hands are at the sides of your body. By contracting the abdominal muscles, press the lower part of the back toward the floor so that your lumbar curve comes into contact with the floor; hold this position for 15 seconds and repeat it 5 times.