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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

Information presented on this site is based on published articles and guidelines of the National Institutes of Health, the National Center for Quality Assurance, the North American Spine Society and others. But HelpForMyBack.org is not comprehensive, and is not a substitute for personalized medical care and guidance from your doctor.

 

© 2023 Pain Management Specialists, PC

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