Chronic back pain is one of those health maladies that affect millions of Americans every year. There are about 65 million American adults who complain of bad pain, which is usually caused by a sedentary lifestyle. We often think that people with back pain should just rest for an extended period. But the truth is exercising is important to strengthen the back properly.
While there are certain exercises that people with back troubles should skip, there are also exercises that are good for back pain sufferers. Low impact exercises are recommended for people who are being slowed down by back pain.
Start by lying on the floor with your legs bent and your feet flat on the ground. Put your palms face down on the ground for more support. Tighten your midsection and slowly lift your hips off the floor, as if you were driving your feet toward the ceiling. Pause for a moment before you return to the starting position. Try to do this 10-15 times.
This body weight exercise strengthens your core and the lower abs while improving stability and balance throughout your spine.
Start by lying on the ground on your back, and with the knees bent and your feet both flat on the ground. Raise your right knee to the chest and bring it as close to your right armpit as much as possible. While you return the right knee back towards the floor, simultaneously lift your left leg.
This exercise works the lower abdominals and is recommended for people who prefer a little variety in their back pain exercises.
Eight point plank
This modified version of the plank should be a lot friendly to your back. It also focuses more support on the abs and spine. Start by lying on your stomach with the knees touching the ground, the feet relaxed, and the elbows several inches in front of the shoulders.
Pull the shoulders away from your ears even as you try to move your knees and elbows towards the center of your body. Press your toes, knees, and elbows into the mat while you lift your hips up to the height of your shoulders. Tighten your abs and maintain this position for 20 to 30 seconds.