Top 10: Exercises For Back Pain

If you don't suffer from back pain, there's a good chance that someone in your family or your workplace does. In fact, back pain is one of the most common work-related injuries; it is the second leading cause of missed workdays after the common cold. But people with physically demanding jobs that require heavy lifting aren't the only ones at risk; working in front of a computer in the same position all day is also a major risk factor for developing back problems.There are many ways to prevent non-accidental back injuries, such as making sure your workstation is user-friendly, taking breaks to stretch or walk around, and lifting weights to strengthen your back muscles.However, if you are part of the 70% of Americans who suffer from some form of back pain at one point in their lives, there are exercises you can do to relieve the aching.Keep in mind that the back is a very sensitive area and that performing inadequate exercises could have serious consequences. If you are experiencing more than mild to moderate pain or are unsure about any of these exercises, consult a doctor for advice.The following exercises, which mostly concentrate on the lower back since this is the most common site of pain, should be performed every day or at least every second day. Choose five or six exercises to do per session and rotate through the 10 on subsequent days. They should be done on a firm but soft surface, such as a carpet or a yoga mattress. And remember: If an exercise hurts, stop immediately.
Number 10Spread eagleLie on your back with your arms stretched above your head, palms facing up. Make sure not to bend your neck so you don't strain it and pay attention to your lower back throughout the exercise. Tilt your pelvis toward the sky and push your belly in, so the entire surface of your lower back is touching the floor.Simultaneously reach above your head with your right hand and push down (into the "air" below your foot) with your left leg. Hold the position for four seconds, then change sides (left hand up, right leg down). Repeat three times on each side.
Number 9Pelvic liftLie on your back with your knees bent and your feet flat on the floor. Keep your legs together and cross your arms over your chest. Tilt your pelvis up and push your lower back to the floor, then slowly lift your buttocks off the floor as far as you can without straining. Maintain the position for five seconds, then lower your buttocks to the floor. Repeat three to five times. Breathe normally throughout.Twist and make like a cat to relieve back pain...

Number 8Hip twistLie on your back with your arms stretched out to your sides. Bring your right knee up toward you so that your thigh forms a 90 degree angle with your chest and bend your knee so that your lower leg is parallel to the floor.Keeping your shoulders stuck to the floor, slowly lower your knee to the left until it touches the floor. Relax for five seconds, then slowly bring your leg back to rest beside the other one. Repeat three times with each leg.
Number 7Knee to chestLie on your back and clasp your hands together behind one of your knees. Keeping the opposite leg flat on the floor, pull your thigh toward your chest. Maintain the position for 15 seconds, then switch legs. Repeat three times with each leg.
Number 6Cat and camelGet down on all fours and keep your neck straight so that you are staring at the floor. Slowly turn your face toward the ceiling while allowing your lower back to "sag" comfortably into an arch; don't push or force it. Next, arch your back in the opposite direction, contracting your abs and pushing your lower back toward the ceiling while lowering the top of your head toward the floor. Make sure that all movement is initiated and controlled by your lower back. Repeat three times in each direction.
Number 5Tail wagGet down on all fours and look down at the floor. Keeping your shoulders still, slowly push your right hip as far as you can toward your right shoulder. Then, slowly return to the starting position and repeat the exercise on the other side, pushing your left hip toward your right shoulder. Repeat three times on each side.

Number 4Hip extensionGet down on all fours and keep your neck straight so that you are staring at the floor. Simultaneously lower the top of your head toward the floor while bringing your right knee in toward your head. Then, tilt your face up toward the ceiling and extend your leg out behind you until it is parallel to the floor. Return to the starting position and repeat with your other leg. Repeat three times on each side.
Number 3Rag dollSit in a chair with your feet flat on the floor and your knees shoulder-width apart. Look straight ahead and relax your neck and shoulders. Slowly curl your neck, then your upper back, then your lower back forward until your chest is between your thighs. Let your palms rest on the floor and hold for 10 seconds. Straighten up by doing the same movement in reverse, lifting your head up last. Repeat three times.
Number 2Upper back stretchSit on a stool with your head and back flat against a wall. Lift your arms over your head and hold for five seconds. Try to make your shoulders touch the wall while keeping your back flat, and hold for another five seconds. Lower your hands to the starting position. Repeat three times.
Number 1Side bendStand up straight with your arms at your sides and your feet shoulder-width apart. Lower your right shoulder to the side, running your hand down the outside of your thigh and bending your entire trunk at the waist as far as you can without straining. Hold for five seconds and slowly straighten up. Repeat three times on each side.