You have back pain. You’ve rested, and taken medication, but it still hurts. You’ve got company. Approximately 6 million people in the U.S. suffer back pain each year. That’s 6 million people who need back pain exercise.
Doctors Recommend Back Pain Exercise
Back pain exercise is highly recommended by the American Academy of Orthopedic Surgeons. They advise that you do regular back pain exercise to strengthen and condition muscles supporting your spinal column.
These back pain exercises can be done at home, with no special exercise equipment, but check with your doctor before starting a back pain exercise program.
What are the exercises to stop the back pain now?
Beginner’s Back Pain Exercise Routine
Begin your back pain exercise routine with an easy walk or gentle stretching to warm up your muscles. Then follow this beginner’s back pain exercise routine.
1. Slippery Heels – Lie on your back on the floor, legs straight. Slowly slide your left heel toward your body, bending your knee upward. Then slide the heel back away from your body until your leg is straight again. Do the same with the right heel. Repeat 10 times for each leg.
2. Slippery Lap – Stand with your back touching a wall, feet about 12′ away from the wall. Tighten your abdominal muscles, hold them tight, and slowly bend both knees, sliding down the wall until you form a lap. Hold the position about 30 seconds, and then slowly slide up the wall until you are standing straight. Repeat 10 times.
3. High Heels – Stand facing a wall, as far from the wall as the distance from your fingertips to elbow. Balance your weight evenly on both feet. Slowly lift up only your heels – as though wearing high heel shoes. Then lower your heels slowly back to the floor. Repeat 10 times for each foot.
4. High Legs – Picture a pink flamingo with one leg up. Lie on your back, keeping your left leg straight, and the right leg bent like a flamingo’s. Tighten your abdominal muscles, and keep them tight. Slowly lift your straight leg high (6 to 12 inches), keeping it straight. Hold for 5 seconds, and then slowly lower the leg to the floor. Do the same with the right leg. Repeat 10 times for each leg.
5. Reverse High Legs – Do “high legs” while lying on your stomach on the floor. Hold for 10 seconds, and slowly lower the leg to the floor. Repeat 5 times for each leg.
6. Brake Pedals – Lie on your back on the floor, legs straight. Push your toes away from you as though pushing on 2 brake pedals. Pull the toes back toward your body, as though letting up on the brake pedals. Work your brake pedals up and down. Repeat 10 times.
When you have completed your back pain exercise routine, be sure you cool down with another brief walk or gentle stretching.
Back pain exercise will minimize problems in your back, and should be done regularly.