Whether you’re looking to reduce your current pain or you would like to prevent back pain altogether, sitting around all day isn’t going to help. It’s tempting to simply lie on the couch, especially when your lower back pain flaring up, but that won’t address the problem. Instead, you should try some exercises to get your back into shape. Whether you suffer from chronic back pain and are looking for relief, or you’d simply like to prevent have back problems down the road, you should start by building up your core muscles. Weakness in the muscles surrounding the spine can lead to slouching, which causes back pain in turn. By building up these muscles, you can provide your spine with greater stability.

Cat Stretches

One of the easiest stretches you can do to strengthen your back is the cat stretch. First, situate yourself on your hands and knees on the floor, and then slowly let your back droop downward. Then, gently lift your spine toward the ceiling, running it through a wide range of motion. You should complete this exercise three to five times in the morning and again in the evening.

Shoulder Blade Stretches

While sitting up straight on a backless chair, press your shoulder blades toward the center of your back. Hold the position for five seconds, release, and repeat three to five more times. Aim to perform this exercise in the morning and at night.

Knee Rolls

Lie on the ground with your head resting on a cushion or folded towel. Spread your arms out to your sides with your knees bent and your feet flat on the floor. While keeping your shoulders on the floor and your knees bent and together, roll your knees and pelvis to the right, holding the stretch for five seconds. Repeat on the other side. Complete eight to ten reps of this exercise, alternating sides as you go.

Back Extensions

Lie on the floor on your stomach with your elbows bent, forearms pressed against the floor, and your hands below your head, almost as if you were doing a pushup. Push yourself up with your hands and lengthen your spine, feeling the gentle stretch as you do so. Be sure to keep your hips to the ground and leave your neck straight rather than bending it back with the stretch. Do eight to ten reps of this exercise.

Pelvic Tilts

While lying on your back with your knees bent and feet flat on the floor, tighten up your abdomen so it tilts up slightly, and then hold the position for a second. Slowly return to your starting position. Complete this motion eight to ten times.

When performing these and any other exercises, it’s important to take it slowly and only move within your comfort range, especially if you’re already suffering from back pain. Also, be sure to avoid stretches that require you to bend over when you first wake up. The disks in your back are filled with more liquid than usual at that time, so they are particularly vulnerable to damage.

Peg Smith is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Ms. Smith is able to offer advice and insight on a multitude of topics, including those pertaining to physical therapy.

Peg Smith is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Ms. Smith is able to offer advice and insight on a multitude of topics, including those pertaining to physical therapy. http://www.spine-exercises.com/

Author Bio: Peg Smith is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Ms. Smith is able to offer advice and insight on a multitude of topics, including those pertaining to physical therapy.

Category: Medicines and Remedies
Keywords: physical therapy, back pain, neck pain, back exercises