Back Pain Exercises

A) This lower back exercise is based on the sphinx yoga posture. Lay on your stomach and relax as described above. Place your elbows underneath your shoulders. Resting on your forearms, relax and breathe deeply and rythmically. Remain in this position for a few minutes then return to the initial position of lying on the floor. This low back exercise can be repeated a few times, although when beginning, one repetition to start is fine. This can be done every 2 hours. B) This lower back exercise is based on the cobra yoga posture and is the most advanced of the floor exercises. This exercise can be used for low back stiffness and to prevent low back pain from recurring. Only proceed to this if you have performed the first one (A) with good results. From the stomach lying position, place your hands under your shoulders and your hands palm down. Straighten your elbows and push the upper body up as far as pain will allow. Keep breathing and relax your lower body as you allow your lower back to sag. Hold this position for at least 1 or 2 seconds and return to starting position with your hands under your shoulders and upper body on floor. Repeat the process in a smooth motion trying to raise your upper body a little higher each time. Better results can be achieved if you breathe out when you rise and in as you relax down. Try to do 10 repetitions for the session and repeat the sessions up to every 2 hours. C) The standing back extension can be performed a few times every 20 min when you have been sitting or in any situation where you bend forward. Place your feet slightly apart with hands on the small of your lower back. This can also be performed with your hands above your head and reaching up. Bend backward as far as you can keeping your knees straight and hold for 1 to 2 seconds, then return to straight position. Whenever you are working in a slouched or bent over position or sitting for long periods you should interrupt regularly to perform this exercise. Remember, the only perfect chair is one you get out of frequently! If your lower back pain is felt more to one side than the other or if it radiates down the leg or buttock, you can modify your position before performing any of the above exercises. Begin by lying on the floor and relaxing, then shift your hips away from the painful side. If the pain is on the left, move your hips to the right a few inches and then relax again. From this position, you then move up into the extension parts of A, B and you can even shift your hips to the opposite side while standing and bending backward. The example shows exercise B done straight and for left side primary pain with hips shifted to the right. Remember, shift you hips prior to beginning any backward bending.

Always remember that if the pain is moving away from the center of your lower back and to the buttock or down the leg, you are moving in the wrong direction. Any exercise or activity that is causing this should be stopped. Pay attention to your posture at all times, sit correctly, lift using proper technique and perform the exercises as described and you should be able to make great strides in healing your back and keeping it that way. There is also a sitting back exercise that is easy to perform and follows similar concepts. If these exercises do not improve your pain or make it worse, it is possible that you suffer from a facet joint syndrome and you should try different forms of back exercises or back stabilization exercises