The best way to prevent injury is by having strong, flexible
muscles and joints which resist strain and injury. With some simple
cases of back pain, certain exercises can help relieve some pain episodes.
Remember, never do any exercise that causes increased pain.
Start
by lying on your stomach. Begin to raise your upper body
slowly, while keeping your pelvis flat to the floor. Try
to create an arch in your low back. Go up only as far as
you can without discomfort. Work up to the position shown
here, also known in Yoga as the Sphinx position.
Start by lying
on your stomach with face down. Raise your shoulders and
hold yourself up with your arms extended in front of you.
Hold for 30 seconds, then return to starting position.
Repeat exercise ten times.
This
exercise can be done at work or any other place where doing
a press up on the floor is practical. Start with hands
on low back. Slowly arch backward as far as you can without
discomfort. Hold only for three seconds, and return to
starting position. Repeat five times.
Start
on all fours. Create an arch in your low back by lowering
your abdomen toward the ground, while at the same time
raising your head. Hold for 30 seconds. Go back to starting
position. Repeat exercise 20 times.
Start
with both legs and heals together flat on the ground. Raise
your right knee upward and pull it toward your chest with
your hands. Hold for 30 seconds, then return to starting
position. Repeat with other leg. Do ten repetitions with
each leg, alternating between right and left leg.
Lie
down with your right knee up, and both arms stretching
outward at 45 degree angles away from your body. Slowly
let your right knee fall across your body to the ground.
Keep your shoulders as flat as possible. Hold for 30 seconds.
Return to starting position. Raise your left knee and let
it fall across your body to the right side. Hold for 30
seconds. Return to starting position. Do the exercise ten
times, alternating knees.
This
exercise can be done at work, or during recreational activities
such as golf, because it can relieve back pain without
requiring you to lay down on the floor for the standard
piriformis stretch. To help you maintain your balance,
you can lean against a wall or tree. Start by raising your
knee in front of you. Slowly swing your knee across your
body and hold for ten seconds. Repeat with other knee.
Start
on your knees with hands across abdomen. Slowly lean forward
and let your body curl forward, keeping your head off the
ground. Hold for 30 seconds. Repeat several times.
Start
on your knees. Slowly lean forward and let your hands stretch
outward and forward. Be sure to keep your head off the
ground. Hold for 30 seconds. Repeat several times.
Start
by standing straight up. Cross your arms across your chest.
Slowly bend over, allowing the weight of your upper body
to stretch your back. Relax as you stretch both your back
and the back of your legs. Hold for ten seconds. Return
to stand up position. Repeat exercise 20 times.
Start
in a sitting position with legs extended and feet together.
With your hands flat against the ground, slowly extend
forward as far as you can comfortably. Hold for 30 seconds
and relax. Repeat stretch ten times.
This
exercise is more difficult than it looks. Start on all
fours. Raise your right leg backward, and raise your left
arm up reaching in front of you. Hold for ten seconds.
Go back to starting position. Repeat position with left
leg and right arm. Do the exercise ten times alternating
legs/arms.
This
is an advanced yoga position called "the plow." It should
be attempted ONLY after you are pain free and have mastered
the simple back stretches involving extension and flexion.
Start by lying on your back. Slowly raise both legs back
over your head, using your outstretched arms to balance.
Hold for 30 seconds and go back to starting position. Repeat
ten times.
Start
by lying on your stomach. Begin to raise your upper body
slowly, while keeping your pelvis flat to the floor. Try
to create an arch in your low back. Go up only as far as
you can without discomfort. Work up to the top position
also known in Yoga as the Sphinx position. Then over several
days, move on to the final position, with arms straight.
NOTE: We recognize that people will diagnose and treat
themselves. We have provided this medical information to make you more
knowledgeable about nonsurgical aspects of care, the role of exercise
in your long-term recovery, and injury prevention. In some cases, exercise
may be inappropriate. Remember that if you diagnose or treat yourself,
you assume the responsibility for your actions. You should never do
any exercise that causes increased pain. You should never do any exercise
that places body weight on a weakened or injured limb or back.
