Back Pain Relief Exercises

Exercise is very good for you, as you're probably already well aware, but it's particularly good for you as an effective back pain treatment, assuming you observe a couple of simple instructions, and perform the safe exercises. Here's a list of simple and effective examples that should help relieve back pain and provide some much needed chronic back pain relief:

Shift and lift: The "shift and lift" is a very simple exercise that really can tone the muscles around your lower back and hips (in particular) while sitting down. This is therefore something that you can practice while sat at your desk, owing to the nature of the 'lifting' part of the exercise, I wouldn't recommend you do this while talking to others in your office, for example. It might make them think there is something wrong with you!

Regardless of that, this is a very effective exercise for reducing any stiffness or soreness that could result from sitting for long periods of time, and it strengthens those muscles too!
You start by sitting in your chair, relax and then clench the muscle in one buttock and hold for a few seconds, lifting your glute slightly at the same time. Relax and rest for 1 or 2 seconds and then repeat. Do this 15-20 repetitions with each buttock.

Hip sway: This is neat little exercise to do if you have to stand up for long periods of time, as it alleviates the tension in your legs and lower back and increases the blood flow around all of your lower body. It also reduces or even eliminates mid and lower back pain that many individuals are affected by if they have to stand for any length of time.

While standing upright, let you right knee relax totally, while at the same time pushing your left hip out to the side. Pull the hip back in again, and repeat the same action 15-20 times. After that, relax your left knee, and push your right hip out in the same way.

Lifting: Go find a bag - a supermarket carrier bag, or anything else that has suitable handles for lifting will work for you. Put something heavy in the bag - again, it is fairly irrelevant exactly what it is, but make sure it easily weighs a few kilos (drinks bottles are ideal for this, as a liter bottle weighs just about a kilo).

Keeping your arm straight down by your side, bend at the knees until the weight in the bag reaches the floor and then straighten your legs and lift the bag. Lift until your legs are once again straight, hold the 'lifted' position for a few seconds, and then bend your knees to touch the bag down again.

Repeat this for at least 15 times on the one side of your body, and then repeat on the opposite side. When you do this exercise the right way (by bending at your knees, not you back) - this is a very powerful exercise for strengthening the middle and lower back (and so helping with back pain relief), glutes and hips, but it will also help to keep your arms and thighs in great shape.

Give us a shrug: This is an exercise that together with making your lower back in great shape, it is also a powerful approach for expelling the tension that builds up in your shoulders and neck. It's also very good for toning your arms and shoulder muscles. You can perform the exercise in pretty much any sitting or standing position.

Doing the exercise is really easy, simply shrug your shoulders as close to your ears as you can, then extend your arms sideways from your body until they are parallel to the ground and turn your palms so that they are facing outwards. To finish, twist your head to the side to touch your shoulder then hold that final position for a few seconds. Return to the start position and do it all over again, but this time, tilt your head to the opposite side.