| SolveYourProblem
eLearning Series:
Relieve My Back Pain NOW!
( 23 pages )
EXERCISES
FOR BACK PAIN RELIEF
Exercise
Balls
One
way to
get a
good stretch
is with
an exercise
ball. Many
people like
these because
you can
stretch your
back without
straining it
and other
muscles. And
like with
pilates, exercise
ball stretching
helps strengthen
your core
muscles, including
your back.
If you
are new
to the
exercise ball,
chose one
that is
soft and
not 100%
inflated. These
are just
a little
bit easier
to work
on than
hard balls.
As with
other stretches,
do these
exercise ball
stretches slowly
and smoothly,
hold for
about ten
seconds (longer
if you
can), and
repeat ten
times.
BACK
ARCH: Sit
on the
ball as
if it
is a
chair. Walk
your feet
forward so
that the
ball rolls
under your
back until
your rear
end is
on the
ground. Place
your hands
behind your
head and
slowly push
yourself back
up so
that you
roll backwards
over the
ball.
BACK
FLOOR PRESS: Lie on
the floor
with the
ball under
your knees
and legs
over it.
Arms should
be resting
at your
sides.
Pull
your belly
button towards
your spine
and hold.
Remember
to
keep the
rest of
your muscles
relaxed. As
you get
more comfortable
with this
exercise,
you
can do
it while
lifting
your
arms a
few inches
off the
floor, as
in the
pilates
Hundred.
BALL
SQUATS: Stand
with
ball
between
your
back and
a wall,
with
feet
hip width
apart.
Keeping
your back
straight,
bend
knees
until
they at
ninety
degrees
and thighs
are parallel
to the
floor.
The
exercise
ball
will
roll
up your
back. Hold
and return
to starting
position.
Strengthening
Strengthening
exercises
are
great
for
relieving
back
pain,
as
well
as
preventing
future
injury.
Many
of
the
above
exercises
will
strengthen
the
back
muscles,
and
here
are
a few
more
to
incorporate
into
your
exercise
routine.
FRONT
LYING
CHEST
LIFT: Lie
on
your
stomach
on
the
floor,
interlace
your
fingers,
and
place
your
palms
against
the
back
of
your
head.
If
that
causes
pain,
simply
place
your
palms
on
the
floor
on
either
side
of
your
head.
Now
raise
your
chest
up
of
the
floor
just
a
few
inches
and
hold
for
five
seconds.
Work
up
to
three
sets
of
eight
repetitions.
DOUBLE
KNEES
TO
CHEST: Lie
on
your
back,
arms
to
your
side and
legs
extended.
Bring
both
knees
in
to
your
chest,
grasping
your
legs
behind
the
knees.
Hold
and
repeat.
PELVIC
TILT: Lie
on
your
back,
feet
flat
on
the
floor
with
knees
bent.
Press
down
with
your
feet
and
push
your
pelvis
upward.
Hold
and
repeat.
STOMACH
LEG
LIFTS: Lie
on
your
stomach,
palms
on
the
floor
supporting
your
chin.
Press
your
pelvis
to
the
floor
and
lift
both
legs
off
the
ground
a
few
inches.
Hold
and
repeat.
CURL
UPS: Lie
on
your
back,
hands
behind
your
head,
knees
bent
and
feet
flat
on
the
floor.
Curl
up,
lifting
your
face
toward
the
ceiling,
until
your
shoulders
are
a
few
inches
above
the
ground.
Hold
and
repeat.
OBLIQUE
CURL
UPS: Start
out
the
same
was
as
curl
ups,
but
roll
your
knees
to
the
right
side
and
then
curl
up.
Repeat
on
left
side.
Aerobic
Exercise
If
you
go
to
a
physical
therapist
for
back
pain,
chances
are
| 
