Back Pain Exercises
Back Pain Exercises
Bottom to heels stretch
Target : Stretches and mobilizes the spine
How to Perform
  • Kneel on all fours, with your knees under hips and hands under shoulders.
  • Don't over-arch your lower back. Keep your neck long, your shoulders back and don't lock your elbows.
  • Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
  • Repeat eight to 10 times.
Tips:

Avoid sitting back on your heels if you have a knee problem.Ensure correct positioning with the help of a mirror.Only stretch as far as feels comfortable.

Pelvic tilts
Target : Stretches and strengthens the lower back.
How to Perform
  • Lie on your back. Place a small, flat cushion under your head. Bend your knees and keep your feet straight and hip-width apart.
  • Keep your upper body relaxed and your chin gently tucked in..
  • Gently flatten your low back into the floor and contract your stomach muscles.
  • Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.
  • Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
Tips:

Keep your deep abdominals working through out.Don't press down through the neck, shoulders or feet.

Hip Twist
Target : Spinal flexors and rotators, rotating your hips will activate your hip flexors, if you keep your feet pointed, you can strengthen the plantar flexion of your ankles and the calves.
How to Perform
  • Lie on your back with your arms stretched out to your sides.
  • Bring your right knee up toward you so that your thigh forms a 90 degree angle with your chest and bend your knee so that your lower leg is parallel to the floor.
  • Keeping your shoulders stuck to the floor, slowly lower your knee to the left until it touches the floor.
  • Relax for five seconds, and then slowly bring your leg back to rest beside the other one. Repeat three times with each leg.
Tips:

The hip twist may be difficult if your hamstrings are tight or you’re unable to keep your body stable in the V-up position.To lower the intensity of the exercise, you can slightly bend your knees