If you are currently experiencing back pain, there are some exercises that you can try to help relieve some temporary pain. Talk to your chiropractor before attempting these, or any other exercises.
Upper Back Pain Exercises
Pectoral Stretches: Pectoral stretches can stretch out the muscles in your back. To do a pectoral stretch you should stand in the passage of a door and put your hand on the door frame. Then you should lean forward until you feel your chest muscles tighten, and hold for fifteen seconds. This exercise should be done at least three times a day in order for you to get the full benefits of the exercise. It is important not to lean too far forward since you can pull or pinch a nerve in your back.
Arm Slides: Arm Slides are a good form of exercise to help stretch your arms and upper back muscles. To do an arm slide you should stand with your back against the wall. Put your arms up along the wall, keeping your palm facing outward. Now raise your hands up and down making your muscles throughout the upper back and arms stretch.
Scapular Squeezes: Bend your elbows and keep your palms facing outward. Now hold your arms up on the side of your body and move your hands backwards as far as you can at least for 20 times.
Mid Trap Exercise: Lie flat on your stomach and place a pillow under your chest. Keep your arms at 90 degrees from your torso. Now squeeze your shoulder blades by raising your arms. You can also lift a small weight. Do it at least 20 times.
Lower Back Pain Exercises
Wall Sits: Stand 10-12 inches from the wall. Lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a 10 seconds, then carefully slide back up the wall. Repeat 8-12 times.
Knee to Chest: Lie with your knees bent and your feet flat on the ground. Keeping your lower back pressed to the floor, bring one knee towards your chest and hold for 15 to 30 seconds. Lower the knee, then repeat the action with your other leg. Do this 2-4 times with each leg.
Partial Crunches: Lie with your knees bent and your feet flat on the ground. Put your hands lightly behind your neck, or touch your fingers to the side of your head. Do not pull your neck as you move! You could also cross your arms over your chest. Breathe out as you tighten your stomach muscles to raise your shoulders off the floor. Keep your feet and lower back in contact with the floor. Hold for a second, then lower back down slowly. Repeat 8-12 times.
Back Pain Exercises to AVOID
AVOID Straight Leg Sit-ups. This workout can aggravate your lower back and cause more harm than good. Instead of straight leg sit-up, you should try workouts that don’t require you to lift both legs at the same time, especially if you have acute lower back pain.
AVOID Leg Lifts. Leg lifts involve lifting both legs off the ground while you are lying on your back.
AVOID Standing Toe Touch Stretches. These stretches can aggravate your lower back and could cause you to pinch a nerve or pull a muscle.
AVOID Lifting large amounts of weight above your waist. Some exercises that fall into this category are bicep curls and the military press.
Consult your healthcare provider before attempting any of these (or any other) exercises. For more information on back pain exercises you can call 1-888-BACK-RELIEF today and talk to a back pain expert about what the best solution is for your back pain.