When it comes to exercises for back pain, it's important to remember that the specific exercises that are appropriate for you may depend on the cause and severity of your back pain. However, here are a few general exercises that can help strengthen the back and alleviate discomfort:
Partial Crunches: Lie on your back with your knees bent and feet flat on the floor. Cross your arms over your chest and tighten your abdominal muscles. Gently raise your shoulders off the floor while keeping your lower back on the ground. Hold for a few seconds, then slowly lower back down. Repeat 10-15 times.
Bird Dog: Start on your hands and knees with your hands directly under your shoulders and knees under your hips. Extend one leg straight back behind you while simultaneously extending the opposite arm forward. Keep your core engaged and your back flat. Hold for a few seconds, then return to the starting position. Repeat with the opposite leg and arm. Perform 10-15 repetitions on each side.
Cat-Camel Stretch: Get down on your hands and knees, with your hands under your shoulders and your knees under your hips. Begin by arching your back up towards the ceiling, tucking your chin to your chest. Hold for a few seconds, then gently let your back sag, lifting your head and tailbone towards the ceiling. Repeat this movement, flowing smoothly between the two positions. Perform 10-15 repetitions.
Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Gently flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis. Hold for a few seconds, then release. Repeat 10-15 times.
Bridge Exercise: Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your sides. Lift your hips off the floor until your knees, hips, and shoulders are in a straight line. Hold this position for a few seconds, then slowly lower your hips back down. Repeat 10-15 times.
Remember to start slowly and gently with these exercises, and if you experience any increased pain or discomfort, it's important to stop and consult with a healthcare professional. Additionally, if your back pain persists or worsens, it's advisable to seek medical advice for a proper diagnosis and individualized treatment plan.
