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Helpful Exercises for Your Back

 

Abdominal Breathing:
  • Lie flat on your back with your knees bent.
  • When you breathe IN, protrude your stomach outward.
  • When you breathe OUT, pull your stomach inward.
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Abdominal Bracing:
  • Lie flat on your back with your knees bent.
  • Breathe OUT, pull your stomach inward.
  • Your abdominal muscles should be tightened.
  • Practice breathing normally while bracing.
  • Now try this exercise while sitting and standing.
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Bridging:
  • Lie flat on your back with your knees bent while performing an abdomnial brace.
  • Lift buttocks off of the ground while keeping your shoulders and neck on the floor.
  • Make sure that you do not arch your back.
  • Hold for 3-5 seconds, then repeat.
  • Stop if you feel any sharp back or leg pain during this exercise.
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Quadruped Cross Crawl:
  • Start on your hands and knees position while performing an abdominal brace.
  • Straighten the right arm and the left leg.
  • Make sure that you do not arch your back.
  • Hold for 3-5 seconds, then repeat with the other side.
  • Stop if you feel any sharp back or leg pain during this exercise.
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Exercises/Activities to Avoid
  • Any activity which requires straining to lift or involves high impact, especially repetitively
  • Running
  • Football, soccer
  • Lower body weight lifting
  • Gymnastics
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