How to Exercise to Ease Back Pain

You are sitting on the couch and go to stand up, but your back freezes with shooting pain. Crouched over, you hobble to the doorway and pull yourself up to a standing position. You can barely walk, and the pain persists. Exercising may seem like the least appealing thing to do, but a few easy and gentle exercises can actually bring you relief.

Instructions

• 1

  Perform a press-up. Lie on your stomach, face down, with your hands beside your shoulders. Press up until your shoulders begin to rise off the floor. Hold this position for three seconds, then slowly go back down.

• 2

  Follow the press-up with a pelvic tilt. Lie on your back on the floor with your knees bent. Keep your feet flat on the floor and tighten your butt muscles and abdomen so that they tilt upward. Press your lower back against the floor, hold that position for two or three seconds, then relax. Gradually work up to holding the position for 10 seconds.

• 3

  Lie on your back with your knees bent and feet flat on the floor, to perform bridging. Squeeze your buttocks and lift your hips off the floor until your shoulders, hips and knees are in a straight line. Hold for a moment, then slowly lower your hips to the floor.

• 4

  Rest for a minute, then go into a lower back stretch. Lie on your back, bend your knees and keep your legs together. With your arms at your sides, slowly roll your knees to one side; don't force your legs to the floor and go only as far as is comfortable. Hold the position for about 20 seconds, then roll to the other side.