Back pain is common for people of all ages for many reasons. Exercising to maintain a healthy back is crucial. The following exercises can be repeated daily to increase the strength of your back and reduce your back pain.
1. Knees To Chest
Lying on the floor, pull both knees to your chest until a comfortable stretch is felt in your hips and low back. Hold for one inhale and one exhale. Repeat 5-10 times. If you cannot tolerate both legs, try one at a time.
2. Lumbar Rotation
Lying with your knees bent; slowly rock both knees to one side whilst keeping your shoulders on the floor. Take your knees as far as you can to the floor or until a comfortable stretch is felt in your low back. Hold for one inhale and one exhale. Repeat 5 times on each side.
On a firm surface, lying on your tummy, prop up onto your hands (or elbows if this is too hard). Keep your pelvis on the floor and relax your legs. Hold for one inhale and one exhale, then return to your tummy. Push up again and repeat 5-10 times.
4. Child’s Pose
Start on all fours, and then move back so that you sit your bottom onto your heels. Keep your hands outstretched in-front of you and sink into the position, feeling a stretch through your lower back and underarms. Hold for one inhale and one exhale, and then return to all fours. Repeat 5 times.
5. Pelvic Tilt & Squeeze
Lie on your back with your knees bent and feet flat on the floor. Flatten and push your low back into the floor by tightening your tummy and buttock muscles. Hold this for 10 seconds. Don’t forget to breathe! Repeat 5-10 times.