Back Pain Exercises

Back Pain Exercises # 7: Single Knee-to-Chin: Extra Stretch

To stretch your lower back

Do not attempt this exercise if you have had a hip replacement.

This back pain exercise is the same as Exercise 3 - with one important difference: after you raise one knee towards your chest as far as you can, clasp your hands just below that knee and apply gradual upward pressure. By using your hands and arms this way, you'll find you can move your knee several centimeters more towards your chest and stretch your lower back more fully.

Frequency: Week 1 - three repetitions of 3 seconds each; by the end of Week 2, six repetitions of 6 seconds each; by the end of Week 3, ten repetitions of 6 seconds each.

Advanced Version 1: Keep one leg fully extended and flat on the floor during the exercise. This enables you to stretch the lower part of your spine even more. However, it also increases the risk of injury to your lower back. So if you're in the process of rehabilitating your back, this variation is not recommended.

But if you want to speed up your back pain relief and get from fit to fitter, add this version to your routine after a month of doing all the exercises in the back pain exercises program

Advanced Version 2: As you bring your knee to your chest; simultaneously raise your head and try to touch your chin to that knee. This variation increases the amount of flexing you do. It also strengthens your abdominal muscles. The only major drawback is a psychological one. In all other back pain exercises I've mentioned, there is no set 'athletic goal', such as having to touch your chin to your knee. And the absence of this kind of goal is a plus, because it allows you to find and slowly expand your own limits.

If you're in reasonably good shape, try the variation I have just described, but don't get competitive and over-stretch in an effort to 'do it successfully'. You have but one goal: progress and back pain relief. I suggest that you try adding this variation to your routine two months after being able to do all the exercises in the program
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If you watched a group of people do the lower back pain exercises and variations described in this section, you would note tremendous differences in the degree to which people can stretch. Some people can touch their knees to their chests on the first try; some take six months to do it; others are never able to do it. It doesn't matter which group you fall into. Simply move to your point of resistance and try, gradually, to expand it.

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.