Back Pain Exercises

Written by Norene Anderson
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There are many exercises that help specifically with back pain. People who are active in running, swimming, bike riding, and walking are in good physical condition. But, even for those people, there are strengthening and stretching exercises for the stomach, back, thigh, and hip muscles, which can aid in reducing back pain.

It does not take special exercise equipment to condition your body. One way to strengthen your hip, leg, and back muscles is to stand against a wall with your feet shoulder-width apart. Slide down until your knees are bent at a 90-degree angle. Hold for a count of five and slide back up to a standing position. Do this for five repetitions.

Back Pain Exercises for Healthy Muscles

Another exercise that does not require any special equipment (except a pad if you are on a surface other than carpet) is to lie on you stomach with your arms down at your sides. While you tighten the muscles in one leg, raise it from the floor about six or eight inches. Hold this position for a count of 10 and return slowly to the floor. Do five repetitions with each leg.

If you are unable to lie on the floor, you can do leg lifts from a chair. Sit upright in a chair. Do not lean back in a relaxed position. With your legs extended straight to the floor, lift one leg waist high. Slowly lower the leg to the floor and repeat with the other leg. Do five repetitions with each leg.

Before beginning any exercise session, do something to warm up and stretch your muscles slowly. Don't forget to breathe. If you hold your breath during any exercise, you are not utilizing the right muscles. Inhale before the repetition and exhale while doing the repetition.


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