If you have back pain, you can do something to make it better. Grab a yoga mat, a towel and a foam roller and try out the exercises and stretching below. They are intended to relieve current pain or prevent future injuries. If you are worried about how one of them affects your back, be sure to see a doctor before you start.
Just start: put your legs in the wall
This stretching is a great way to relieve the lower back. First, place a mat so that it extends outward from the wall, positioning your body so that your legs reach to the wall, and your back runs to the outer end of the mat. Place a foam roller under your back. Stay in this stretch for 60 seconds. To get out of the stretch, bring your knees to your chest and roll to the side.
Follow-up: hamstring stretch
Stretching the thigh muscles improves the fitness in the legs, which ultimately increases support for the lower back. These basic routes are easy. Lie on your back and lift one leg at a time. Keep the leg straight and knees slightly bent, pull the raised leg towards the chest. Repeat with the other leg. Complete five slow sets each.
Build Your Core: Partial Crunches
As you build your core, you also build support for your back. Crunches of any kind are a great way to strengthen your midsection. Keep your knees bent and feet on the floor. Put your hands behind your head and then simply raise your head to the ceiling and feel good. Vary the pace and number of repetitions to help this exercise on your back. If you push it too far, you can increase the back strain.
More stamina required: alternating leg and arm raises
When you feel ready, you can try alternating leg and arm raises to build the back muscles directly. Due to their intensity, these exercises are more suitable for people who want to avoid future back pain than to respond to existing pain. Lie on your stomach on your floor mat and lift your head and chin off the floor. Then raise the right hand and the left leg at the same time. Lower it and repeat the procedure on the other side. Start with ten repetitions in groups of three.
Finish strong: partial bridge
A partial bridge can be a moderate method to build strength in yours lower back, abs and quadriceps. To continue, lie on your back with your knees bent. When done, lift the lower back off ground so far it feels good. Hold the position ten and let go. Repeat three sentences at the same time.