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Here are some exercises you can do at home to help relieve
back pain.
Press
Up: Sphinx Position
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| 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. |
Superman
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| 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. |
Standing
Back Extension
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| This exercise can be done at work or any other place
where doing a press up on the floor is impractical. 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. |
The
"Dog"
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| 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. |
Single
knee To Chest
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| Start with both legs and feet 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. |
Piriformis
Stretch
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| 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. |
Piriformis
Standing
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| This exercise can be done at work, or on the golf
course, 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. |
Body Flexion
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| 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. |
Body
Flexion & Stretch
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| 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. |
Bend Over
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| 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. |
Stretch To
Foot
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| 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 comfortably can. Hold for 30 seconds
and relax. Repeat stretch ten times. |
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