No matter how many doctors you go to and how much physical therapy or massage you indulge in, at some point you have to think about doing something for yourself to help take care of your back pain. Your doctors will often give you some exercises to help out, some which are hard, others which aren’t hard at all, just takes a little bit of time. Here are four easy ones that will get you started that give you no real excuse not to do them.
1. Get a belt, and then lay on your back. Loop the belt over one of your feet, and then slowly pull your leg up with your arms while laying flat. Pull it as high as you can until you feel the pull, then pull slightly more and hold it for a 5 second count before lowering your leg again. Do that 10 times, then switch to the other leg and do the same thing.
2. Lay on your stomach, with your head on a small pillow. Then push your arms up slowly until you get as high up as you can handle. Either your arm strength or your back will determine how high you can go. When you get to that height hold it for 5 seconds, then go back down. Do that 10 times.
3. Lean forward against a wall with your hands on it. Push your arms out slowly while bending your back inward. Do this until you feel the stretch, hold it for 5 seconds, release and do it 10 times total.
4. Stand in the middle of the room, or at least give yourself enough room so you can move freely. Spread your legs apart a little bit. Then just lean forward as far as you can while keeping your legs still. Don’t overly strain; you may not be able to touch the floor. Hold that 5 seconds, come back up, and do that 10 times.
See more:
Chiropractic Stretching
5 Things To Do About Leg Pain
Stretching Exercises for Your Back
That’s a good start. It should take you about 5 minutes to do all of them, and if you can do it for at least two weeks you’ll start to notice a different in how your back feels. There are more exercises both easy and strenuous that you can do, but see if you can stick to this as a plan before going any further.
