Build a Healthy Back Pain With These Five Exercises From Mayo Health

Whether you have back pain or not, keeping your back healthy will both help heal it and prevent future pain. To strength and stretch your back, try these five exercises from Mayo Health every day. They only take a few minutes for a lifetime of reward. Start with a few repetitions and as long as they don't cause pain, add a couple more every couple of days. And now, #1...

1) Knee to Chest Stretch

Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B). Tighten your abdominals and press your spine to the floor. Hold for 5 seconds. Return to the starting position and repeat with the opposite leg (C). Return to the starting position and then repeat with both legs at the same time (D). Repeat each stretch 2 to 3 times — preferably once in the morning and once at night.

2) Low Back Rotational Stretch

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for 5 to 10 seconds. Return to the starting position (C). Repeat on the opposite side (D). Repeat each stretch 2 to 3 times — preferably once in the morning and once at night.

3) Low Back Flexibility Exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Tighten your abdominal muscles so your stomach pulls away from your waistband (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C). Hold for five seconds and then relax. Repeat. Start with five repetitions each day and gradually work up to 30.

4) Bridge Exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to hold the position long enough to complete three deep breaths. Return to the starting position and repeat. Start with five repetitions each day and gradually work up to 30.

5) Cat Stretch

Position yourself on your hands and knees (A). Slowly arch your back, as if you're pulling your abdomen up toward the ceiling (B). Then slowly let your back and abdomen sag toward the floor (C). Return to the starting position (A). Repeat 3 to 5 times twice a day.

For more info, visit Mayo Health Here!

Extra pounds not helping your aching back? Watch this video to discover how this ancient indigenous flower can be used to support weight loss.

This site is not a part of the Youtube website or Youtube Inc. Additionally, This site is NOT endorsed by Youtube in any way. YOUTUBE is a trademark of YOUTUBE, Inc. PRIVACY POLICY AFFILIATE DISCLOSURE TERMS OF USE