Basic exercises for back pain relief

Today we continue with exercises that will give you some relief from back-pain. Work at your own pace and at your own level of flexibility. The goal is to stretch the muscles in a way that they are not strained while doing something they may not have done for a long time.

Exercise 1

• Lie on stomach, legs straight, feet together, soles upward, forehead on floor
• Place palms below and to side of the shoulders, elbows tucked in close to the body
• Inhale, slowly raise head and upper body, keeping navel on the floor, elbows bent as shown
• Hold, breathing normally
• Exhale as you slowly come down to start position.

Exercise 2

• Lie on stomach, legs straight, feet together, soles upward, forehead on floor
• Place your palms below and to side of the shoulders, elbows tucked in
• Inhale and raise the head and upper body
• Lift both palms off the ground as shown and hold, breathing normally
• Exhale and slowly resume from start position.

Exercise 3

• Lie on stomach, legs straight, feet together, soles upward
• Interlock the fingers behind the back
• Inhale and pull your arms back, raising head and upper body as shown
• Hold position breathing normally
• Exhale as you come back to start position.

Exercise 4

• Lie on stomach, legs straight, feet together, arms by side
• Place your palms by your chest, elbows tucked in
• Inhale and raise your upper body till your navel
• Straighten your arms, raise your torso as shown, tuck your toes in and look up
• Hold for 10-30 seconds, breathing normally
• Slowly resume from start position.