3 Stretches To Beat Back Pain Without Getting Up From Your Chair

These exercises will bring you the pain relief you've been craving. Home-based video-game exercises can reduce chronic low back pain in older people by 27 percent, which is comparable to benefits gained under programs supervised by a physiotherapist, new research has found. Bend into your knees as you fold your chest over your legs and bring your hands to the ground.

Hold this position for 10 seconds and repeat 10 times, twice daily. Hold this extension for 5 seconds before slowly returning to the starting position. You should feel a gentle stretch down the back of your leg, try not to overdo it. Hold for 20 to 30 seconds. Muscular strengthening exercises of the extensor muscles often do not provide a full range of motion for this muscle group.

If you need to, hold on closer to your knees, so that you keep the lower back on the floor. 2. Keeping your arms and legs straight and your lower back in its natural arch, fold at the hips and press your hips into the air. Rest your right ankle over the knee of your left leg.

The exercise protocol progresses to include trunk flexion and extension strengthening exercises as well as abdominal bracing exercises in supine and quadruped positions, and finally to exercises in more functional positions. If you're under the care of an orthopedist or physical therapist, you may be given a series of exercises to do up to three times a day.

Action: Roll your knees to one side, keeping both shoulders on the floor. The pain-relieving benefits will increase the longer you hold these stretches. She must be intense and diligent, finding the best stretches and exercises possible to treat back pain quickly in order to get her patients well.

Hold all exercises for 10 seconds, before returning to the standing position. To perform the standing lumbar extension exercise, stand with your feet shoulder-width apart, and place your hands on the small of your back. While kneeling on all fours, with the knees under your hips and hands under your shoulders, slowly move your bottom back towards the heels.

Keep your feet flexed as you feel the stretch through your left hip. However, there are some great exercises you can do which should help alleviate lower back pain. If it's comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

1. Assume an athletic posture: feet shoulder width and parallel, knees slightly bent, shoulders square. Sit or lie in positions that are most comfortable and reduce your pain. Purpose: Establishes well-aligned posture and provides a full stretch of the shoulders, arms and hands.

Position yourself on all fours with the hands directly under the shoulders, and knees under hips. Slowly lift this leg up, alternating right and left legs. I continue to do these stretches and exercises now that I'm better. Turn your toes in to touch and push your hips backwards bending your low back knees.

Start position: Lie on your front and rest on your forearms, with your elbows bent at your sides. Lie on your stomach with your feet flexed, knees touching, and elbows a few inches in front of your shoulders. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds.

Bend your knees and keep your feet hip-width apart and placed on the floor. My favorite way to train the TAs to brace is to lie on your back with your knees bent. The exercises below can be used as a guide to relieving non-specific LBP (i.e. not as a result of an acute injury or condition), and are recommended to be done daily to most effectively treat and prevent LBP.