Some simple exercises that you can try at home:
If your pain eases when you stand or walk, try the below two exercises to stretch tissues along the front of the spine and strengthen the back muscles
Get onto the floor with your hands and knees laid straight; tighten your stomach muscles. Raise one leg off the floor and hold it straight out behind you: hold for five seconds, then lower your leg and switch to the other leg. Repeat 8-12 times on each leg.
Lie on your stomach with hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable, put your elbows on the floor directly under your shoulders, so you can rest in this position for several seconds.
Lie on your back with your knees bent and your feet flat on the floor. Keep your lower back pressed on the floor, keep one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for 15-30 seconds and repeat 2-4 times with each leg.
Its best to avoid these – straight leg sit-ups, lifting both legs while lying on your back, lifting heavy weights above the waist and trying to touch toes while standing.
A single approach may not work for all types of back pain, so try a combinational approach to back up your back!
Stay Healthy J
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