Good Back Pain Exercises—15 Minute Exercises

by Exercise Program

Strengthening your back muscles through exercise can help your spine withhold better and can prevent back injuries and pain, or help reduce back pain if it has already began. Eighty percent of North Americans suffer from back pain sometime during their adulthood. And they spend over fifty billion dollars every year on trying to reduce their back pain, BUT you and I can perform these back exercises for free, spending absolutely no money!

WARM-UP


As with any exercises, you should always warm up your muscles before you go into the full blown exercise. Also, talk to your doctor about your back pain before performing exercising because depending on the type of pain you have, certain exercises will worsen it. You can warm up your muscles by walking around, riding a bike, or even just marching in place. And always, always, always consult a doctor before beginning a new exercise program and check in with them to ensure everything is going alright as you proceed.

PELVIC TILT

This exercise with strengthen your lower back and your lower abdomen.

1. Lay on your back with your feet flat on the floor and your knees raised.
2. As you exhale, tighten your buttock muscles and your abs and gently rock your hips towards your face. Your butt or head should not leave the floor, and your lower back should push onto the floor.
3. Hold for 5 seconds, inhale, and release position.
4. Repeat 5 to 15 times.

KNEE-TO-CHEST

This will stretch your hip and lower back muscles, while at the same time relieving pressure on your spinal nerves.

1. Lay on your back.
2. Pull one knee towards your chest and use your hands to hold your leg to your chest.
3. Hold this position for 10 seconds.
4. Rotate legs and repeat 3 to 5 times per leg.
5. Then bring both legs to your chest and hold for 10 seconds.
6. Repeat this 3 to 5 times.

SHOULDER, BACK, & ARM STRETCH

This is my favorite stretch, it helps you relax and I feel that it stretches my back the best and healthiest.

1. Stand up with your knees slightly bent.
2. Put your hands together in front of your chest at shoulder level (as if you had just clapped).
3. Extend your arms forward, keeping them at shoulder level.
4. Turn arms out and reach your arms further until you feel the stretch.
5. Hold this position for 10 to 20 seconds.
6. Repeat 3-5 times.

WALL BACK STRETCH

This exercise stretches your back and your neck muscles.

1. Stand up with your back against the wall.
2. Press the small of your back and your neck towards the wall.
3. Hold to 10 to 30 seconds.
4. Repeat 2 times.

THE PLANK

This exercise strengthens your back, abs, neck, arms, and legs!

1. Lay on stomach in a push-up position.
2. Balance on your toes and elbows (if this is too hard use your knees and elbows).
3. Keep your back and legs straight (like a plank).
4. Tighten abs and hold position for 10 seconds.
5. Relax, and then repeat 5 to 10 times.

These exercises are all basic exercises that can be done easily and in very little time. You can choose how often you would like to do them, but it is recommended you perform back exercises 2 to 4 times a week. Try to make it a part of your daily routine. Think of it as these fifteen minutes a day can save you a lot of pain and money!

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