Back pain is one of the most common conditions we get asked about at Exercises For Injuries. Unfortunately, most people have or will experience back pain in one form or another. Luckily, there are exercises you can do to relieve your back pain and even completely eliminate it. Most of us sit too much and move too little. This creates a multitude of problems in the body, one of which is back pain. With a few good exercises, performed for only a few minutes a day, you can see dramatic improvement in your back pain.
1. Back Extensions
We are going to start out with a simple yet incredibly effective exercise- back extensions. The rest of the exercises in this post build off of the classic back extension exercise, so make sure you have this one mastered before moving onto the other exercises.
Begin lying face down with your arms at your side, palms facing up. Press the tops of your feet into the floor. Lift your chest off the floor by engaging your back and glutes. Keep your gaze down at the floor. Come up only as far as if comfortable for your back. There should be no pain or compression in your lower back (this is true for all of the exercises). Pause for a moment at the top of the movement and then slowly lower back to the start position. This is one repetition. Repeat.
2. Swimmers
This exercise is a more advanced version of the back extension. You will be lifting both your upper and lower body off the floor. Plus, extending the arms out in front of you increases the force you will need to produce to lift your chest. The swimmer variation of this exercise will really challenge your back and glute muscles.
Begin lying face down with your arms extended in front of you. Lift your arms, chest and legs off the mat. You may lower down and repeat, or do the swimmer exercise. For the swimmer exercise, keep your upper and lower body lifted. From here, lift your opposite arm and leg a little bit higher, and then switch sides. Alternate back and forth.
3. Extended Angel Arms
You may have seen the angel arms exercise, either performed on the floor or against a wall, where you lift and lower your arms. This exercise uses the same arm movement while you are in a back extension position.
Begin lying face down. This time, bend your elbows, beginning with your palms on the floor. Lift your chest off the floor, squeezing your shoulder blades together. Keeping your chest raised, extend your arms out in front of you. Bend your elbows and return to the start position. This is one repetition. Repeat.
4. Extended Angel Arms with Legs
This exercise is the same as the last one with the legs added in. This will increase the workout for your back and especially your glutes. You may also feel a stretch through the front of your hips.
Begin lying face down and with your elbows bent. Lift your chest off the floor. Then, bend your knees and lift your thighs off the floor, squeezing your glutes. From this lifted position, extend your arms out in front of you. Bend your elbows back to the start position. This is one repetition. Repeat.
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