Simple summer exercises to beat back pain
Follow the proven exercises below and you’ll help stretch, strengthen, and mobilize your lower back.
If you can handle it, try to do this routine at least once a day. Once you feel confident, you can even supplement your new exercise plan with walking, biking, and swimming.
The key is to start gently so your back gets used to the movements and determine how far you can go in each position without making the pain worse.
So let’s get into the routine and start getting your spine back to good health…
Heel toe stretch
Starting position: Kneel on all fours. Place your knees below your hips and your hands below your shoulders. Don’t arch your lower back too much, and make sure to keep your neck long, shoulders back, and elbows open.
The exercise: Slowly pull your bottom back while making sure to maintain the natural curve of your spine. Hold this stretch for a deep breath, and then return to the starting position.
Repeat this exercise 8 to 10 times.
Top tips for success:
If you have a knee problem, avoid sitting on your heels.
Do this exercise in front of a mirror or an exercise partner to make sure you maintain the correct position.
Just stretch as far as you feel comfortable.
Kneepads
Starting position: Lie on your back and place a small flat cushion or a book under your head. Bend your knees and keep them together. Make sure your upper body is relaxed and gently tuck your chin in.
The exercise: Keeping both shoulders on the ground, twist your knees to the side and follow this action with your pelvis. Hold this position for a deep breath, then return to the starting position.
Repeat this exercise 8 to 10 times, alternating sides.
Top tips for success:
Just stretch as far as you feel comfortable.
For added comfort and support, place a pillow between your knees.
back extensions
Starting position: Lie on your stomach while supporting yourself on your elbows to lengthen your spine. Keep your shoulders back and your neck long.
The exercise: Arch your back by pushing down with your hands. In this position, you will feel a gentle stretch in your stomach muscles as you arch back. Hold this position for 5 to 10 seconds before returning to the starting position.
Repeat this exercise 8 to 10 times.
Top tips for success:
Try not to bend your neck backwards.
Keep your hips grounded.
These simple stretches can make a significant difference in the health of your spine.
Remember to contact your health care provider before beginning any new exercise routine and to stop any activity immediately if your pain or symptoms worsen.
Good luck!