Strengthening exercises

Strengthening Exercises

Strengthening exercises are great for relieving back pain, as well as preventing future injury. Many of the above exercises will strengthen the back muscles, and here are a few more to incorporate into your exercise routine.

FRONT LYING CHEST LIFT: Lie on your stomach on the floor, interlace your fingers, and place your palms against the back of your head. If that causes pain, simply place your palms on the floor on either side of your head. Now raise your chest up of the floor just a few inches and hold for five seconds. Work up to three sets of eight repetitions.

DOUBLE KNEES TO CHEST: Lie on your back, arms to your side and legs extended. Bring both knees in to your chest, grasping your legs behind the knees. Hold and repeat.

PELVIC TILT: Lie on your back, feet flat on the floor with knees bent. Press down with your feet and push your pelvis upward. Hold and repeat.

STOMACH LEG LIFTS: Lie on your stomach, palms on the floor supporting your chin. Press your pelvis to the floor and lift both legs off the ground a few inches. Hold and repeat.

CURL UPS: Lie on your back, hands behind your head, knees bent and feet flat on the floor. Curl up, lifting your face toward the ceiling, until your shoulders are a few inches above the ground. Hold and repeat.

OBLIQUE CURL UPS: Start out the same was as curl ups, but roll your knees to the right side and then curl up. Repeat on left side.