Exercises to help your back pain

 

Gentle stretches and easy exercises can help ease back pain and prevent future problems.

Here are two exercises you can try. These moves require no special equipment and can be performed anywhere you can access an area of open floor. A yoga mat is recommended but not necessary.

Bridges

1. Lie on the ground with your feet flat on the floor, hip-width apart.
2. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor.
3. Lower down. Rest for 1 minute.
4. Repeat 15 times.
5. Perform 3 sets.
6. Lie on your stomach. Stretch your arms above your head and lengthen your legs straight behind you.
7. Slowly lift your hands and feet off the ground. Start about 6 inches off the ground and go higher as you feel comfortable.
8. Push through your belly button to lift your legs and arms off the ground. Stop when you feel your lower back contract. To prevent neck strain, keep your head down, looking at the ground.
9. Hold your stretched posture for 2-3 seconds.
10. Return to neutral and relax your muscles.
11. Repeat this stretch 10 to 12 times.