BestieAfter a long day, you might feel the need to rest, but if you keep moving it will be good for your back.
By exercising your back, you will strengthen it along with your stomach and leg muscles. Together they help support your spine and relieve back pain.
The best way to reduce back pain is with proper exercise. Here are some of the best:
Partial Crunches: First, lie on your back with your knees bent and your feet flat on the floor. You can either cross your arms over your chest or put your hands behind your neck. Tighten your stomach muscles and begin to raise your shoulders off the ground. As you raise your shoulders, breathe out.
Wall Sits: Stand 10 to 12 inches from the wall, then lean back. Have your back flat against the wall. Begin to slowly slide down the wall until your knees are bent and your lower back is pressed against the wall.
BojanMilinkov/shutterstock.comPress-up Back Extensions: Lie on your stomach with your hands underneath your shoulders. Begin by pushing up with your hands so your shoulders begin to lift off of the floor. Try to hold this position for a few seconds before resetting.
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Bird Dog: Keep in mind that you should only raise the limbs to heights where your lower back position can be maintained. Begin on your hands and knees and tighten your stomach muscles. Lift and extend either your right or left leg. Do this 8 to 12 times for each leg.
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Knee to the Chest: Lay on your back with your knees bent and feet flat on the floor. Raise one knee to your chest and keep your lower back pressed on the floor. Hold this position for about 30 seconds then lower it back to the ground.
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Pelvic Tilts: This will help build strength in your pelvic muscles and lower back. Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles. You should feel your back pressing against the floor and your pelvis rocking back as well.
Bridging: Be sure not to overarch your back by tightening your abdominal muscles before lifting. Lie on your back with your knees bent and your heels on the floor. Push your heels onto the floor and begin to squeeze your buttocks and lift your hips off the floor until your shoulders, hips and knees and all in a straight line.
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Lifting Weights: If you have acute back pain, lifting light weights can help relieve it. But if you have chronic back pain, you should not be lifting weights because it could cause further pain and injury.
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