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Back Pain

In addition to exercising your back muscles, increasing the strength and flexibility of your hips, thighs, and stomach can help to reduce back pain. Aerobic activities like walking, biking, and swimming can help improve your physical shape. Before starting an exercise program, you should consult your doctor. Maintain a regular exercise schedule, exercising every other day. Be sure to warm up before exercise with slow, rhythmic exercises like walking.

LEG RAISES:

• Strengthen back and hip muscles by lying on your stomach. Raise one leg off the ground, flexing at your hip, keeping the knee extended. Keep your leg up for a count of 10. Repeat 5 times with each leg.
• Strengthen stomach and hip muscles by lying on your back. Follow the directions as above, except this time while lying on your back. If this is too hard, keep the other leg bent at the knee with its foot flat on the floor. You could also do this exercise while sitting in a chair by extending your legs in front of you and lifting each leg to waist level.

WALL SQUATS:

• Strengthens hip, back, and leg muscles. Stand with your back against a wall. Keep your feet shoulder-width apart. Squat down, keeping your back against the wall, until your knees are bent about 90 degrees. Count to five and slide back up. Repeat 5 times.

PARTIAL SIT-UPS:

• Strengthens stomach muscles. Lie on your back, keeping your feet flat on the floor with your knees bent. Slowly raise your shoulders off the ground, reaching your hands toward your knees. Count to 10. Repeat 5 times.

LEG SWINGS:

• Strengthens back and hip muscles. Stand behind a chair, putting your hands on the seat back. Extend one leg back, keeping the leg straight. Return leg slowly. Repeat 5 times with each leg.

KNEE RAISES:

• Decreases back strain. Lie on your back with your feet flat on the floor, keeping your knees bent. Pull your knees up toward your chest as far as you can. Put your hands under your knees to assist you in pulling your knees to your chest. Keep your legs bent as you lower them to return to the starting position. Repeat 5 times.

BACKWARD BENDS:

• Decreases back strain. Stand with your feet slightly apart. Put your hands on your lower back. Keeping your legs straight, bend backward at the waist as far as you can. Hold the bent position for a couple seconds.