Exercise Your Back into Condition

Medical experts agree that one of the best techniques for relieving — and, in most cases, preventing — back pain is regular condition exercises for the muscles that support your back.

The following exercises take only about 15 minutes to do, and promote back strength and flexibility. Remember to consult your health care professional before doing these or any other exercises, if you are currently experiencing back pain of any sort.

Pelvic Tilt

Lie flat on your back with knees bent and feet flat on the floor. Slowly tighten your stomach and buttocks as you press your lower back onto the floor. Hold 10 seconds then release. Repeat 5 times.

Bent Knee Sit ups

Lie flat on your back, with knees bent and feet and lower back on the floor. Place your arms as shown and slowly raise your shoulders, using your stomach muscles. (Do not stretch with your neck or arms.) Hold for 10 seconds. Relax. Repeat the sequence at least 5 times, increasing the number of repetitions as your fitness level improves.

Hamstring Stretch

Lie on your back with one leg straight In front of you and the other bent so that your thigh is resting on your chest. Hold onto the ankle of your bent leg and dowry try to straighten your leg. (Be sure to keep your lower back on me floor as you straighten your leg.) Hold for 10 seconds. Relax. Repeat 5 times. Then, switch sides and do the same sequence with your other leg.

Leg Lift

Lie on floor with one leg straight in front of you and the other bent with your foot flat on the floor. Keeping lower back on the floor, slowly raise your straightened leg as far as you can. Hold for 10 seconds. Then, slowly lower your leg to me floor. Repeat 5 times. Relax. Switch leg positions and repeat the same sequence with the other leg.

Caring For Your Back

Back exercises are an essential part of back care. Conditioning the muscles that support your back can relieve and, in many cases, prevent a problem back. Back care also means using good posture throughout the day and lifting safely. Taking care of your back is one of the best investments you’ll ever make and the returns are worth it — a strong healthy pain-free back.

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