Run away from Back Pain

If you have chronic bad pain, it's tempting to think that it's best to rest, and even stays in bed much as possible. Wrong. Study after study has shown that exercise helps reduce low-back pain when you have it, as well as helping to protect against future back pain.

You need to do not only exercises that stretch and strengthen weak back muscles, but also those that strengthen your abdominal muscles, such as sit-ups, since abdominals he support the back. You should also do exercises that keep your hamstring muscles (at the back of the thighs) flexible; tight hamstrings often play a key role in low-back pain. So can tight hip flexors. That's a large menu of muscles you may need to strengthen and/or stretch. The exercises described here are only a start.


Begin any exercise program slowly. If your back hurts, talk to your doctor or a physic therapist before starting to exercise. Stop if the pain gets worse or if you experience leg pc or numbness. Avoid exercises that increase stress on the spine, such as straight-leg toe touches or backward bends. Before working out, always warm up (jog in place for 5mins) and then gently stretch. Do the exercises at least three or four times a week.

Press Up: Lying on stomach, push upper body offback pain the floor by straightening your elbows. Hold for 5 seconds, and then let your back relax as you lower your torso. Repeat 10 times.

Pelvic tilt (to strengthen abdominals): Lie on back with knees bent, feet flat on floor, and arms at sides. Tighten abdominal muscles so that small of back presses against floor. Hold for 5 seconds, and then relax. Repeat 10 times.

Bridge (to strengthen lower back): Lie on back with knees bent, feet flat on floor, and arms at sides. Tighten abdominal and buttock muscles and slowly raise hips, so body forms a bridge. Hold for 5-10 seconds, and then slowly lower body. Repeat 10 times.

Straight leg rises (to strengthen abdominals): Lie on back with one leg straight and one knee bent (foot flat on floor). Tighten abdominal muscles to stabilize lower back. Slowly lift straight leg 6 to 12 inches and hold for 5 seconds. Lower slowly, repeat 10-20 times, and then switch legs.

Lumbar Stretch: Lying on back, clasp one hand under each knee. Gently pull both knees toward chest, pressing lower back into floor. Hold for 10-20 seconds, relax, and then repeat. Alternatives: Pull only one knee toback pain your chest, and then switch legs. You can also do this on a bed: lie with buttocks near edge of bed; hold both knees to chest; release one leg and slowly lower that foot towards floor; hold stretch and repeat.

Hamstring Stretch: Lie on back with legs bent. Grab one thigh behind the knee and slowly straighten knee until you feel the stretch behind the thigh. Hold for 20 seconds, relax, repeat 8-10 times; and then switch legs. You can also use a rope or towel to gently pull your leg upright, as shown here.

Wall squat (to strengthen back, hip, and thigh muscles): Flatten back against a wall and squat until upper legs are at a 45 angle to the wall. Hold for 1 minute while tightening abdominal and buttock muscles and keeping knees aligned over feet. Slowly return to standing; repeat several times.

And keep in mind: Walking, swimming (but not the butterfly or breast stroke, which can put excessive strain on the lower back), and cycling are also good for the back.

Last words: Don't think that you can stop exercising when your back pain goes away. Continuing to exercise will help keep your back healthy.