Back pain and discomfort are common as you age. This is due to the wearing down of spinal vertebrae and cartilage. Back pain does not restrict you to a sedentary lifestyle. All you have to do is do a few simple exercises that will enable you to go about your daily life without a problem. Here are a few back pain exercises for your pain.
Back Flexibility Exercises
All you have to do here is lie on your back keeping your feet on the floor. Gently, curl your pelvis towards your chest. Try not to lift your mid-back during the process. Hold till you feel the stretch on your lower back. Avoid overstretching as this can aggravate your pain.
Stability Exercises
The level of pain can be reduced by strengthening and stabilizing your lower back. Sit on an exercise ball with your knees on the floor. Raise one arm, slowly, over your head. Bring it back down and repeat on the other side. Do about five repetitions on either side.
Hamstring Exercises
Sit on the floor with your feet in front of you. Lift your leg, about three inches, slowly, off the floor. Bring it down and repeat slowly about 10 times. Do the same on the other leg. You can also stand, holding a chair for balance, and bend your knee up to your hip. Lower, slowly, and repeat 10 times on both sides. These exercises help strengthen the muscles in the legs, which in turn prevents low back tension.
Abdominal Exercises
Strengthening your core muscles improves stability and enables you to do your daily chores easily. Your lower back is also part of your core muscles. Lie on your back keeping your feet flat on the ground. Tighten the abdominal muscles and slowly, lift the upper body off the floor. Do not come up too much. Go back down slowly and repeat 8 – 10 times.
Spinal Extension Exercises
This exercise will enable you to improve your posture. Lie face down on the floor, with your palms on either side of your face. Bring your head up slowly and arch your back and come up on your elbows. Go down and repeat 10 times.
Try these back pain exercises and you will start feeling better. Be sure to ask your physician about them before you do.
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