Our backs do a lot of our work and they keep the spine aligned and how do we repay it? We spend hours hunched over a computer or sitting at our desk with poor posture. We need to take care of our backs. The best way to prevent any pain or injury to our backs is to keep it strong and healthy. If you are already experiencing some
Exercises for Lower Back Pain
Partial crunches
Lay on the floor with your knees bent, feet flat on the floor. To effectively do this move to help with lower back pain, you need to press your back into the floor and not let any gap occur between your lower back and the floor throughout the move. Your abdominals should be engaged and doing much of the work. Even though your hands will be behind your head, you never want to push your head up with your arms. Your elbows need to stay out to the sides not drawn in by the ears. Raise your shoulders only off the floor, not your entire torso. Remember, these are only partial crunches. Complete 10-15 reps, rest, then do another set.
Press Up Back Extensions
Lay on your stomach with your hands pressed against the floor by your chest, elbows in. Keep your forearms flat against the floor but raise your torso as high as you can. Hold the position for a count of 10 then let your torso lower back down. Repeat three times or more.
Wall Sits – 6 Exercises That Can Help Relieve Back Pain
Stand against the wall making sure your back is flat up against it. Bend your knees and slowly slide your back down the wall until your quads are parallel to the floor. Make sure your abs are tight and you take deep breaths. This move takes all of the pressure off the spine, allowing your back muscles to relax. Keep this move for 15 seconds then slide back up the wall. Repeat three times.
Exercises for Upper Back Pain
Bent Over Row
You can do this move with dumbbells, an exercise band, or cable. Bend at the waist, holding either the dumbbells or ends of the cable or bands, one in each hand, hanging towards the ground. Keep your back straight and your gaze toward the floor. Pull the resistance up as you squeeze your shoulder blades together. Release the weight in a slow motion, extending your arms back toward the floor. Repeat this motion 20 times.
Scapular squeeze
This move is similar to rowing except, you can do it standing or sitting and you don’t need any resistance but your own body. Keep your torso straight, bend your elbows and keep your palms next to your ears. Squeeze your shoulder blades together for five seconds then release. Repeat five to ten times.
Opposite arm and leg raise – 6 Exercises That Can Help Relieve Back Pain
Get on the floor on your hands and knees. Raise one arm and the opposite leg up until they form a straight line with your body. Keep the other arm and leg on the floor as stabilizers. Hold this position for ten seconds then alternate to the other arm and leg and hold that for ten seconds. Keep alternating until you have done both sides five times.
