We as humans take so much for granted, our backs being one of those. It seems as if we do know the proper way to pick-up and carry things, but to be honest, we do not always follow our heads; we just simply do without thinking. This causes us to suffer with back pain and wondering what in the world did we do wrong.
Here are some simple exercises we can do that just might help that pain and make us more aware that we should do things properly all the time and not just when the mood strikes.
Knee drop to stretch your back.
Lie on your back with your knees bent, keeping your feet flat on the floor. Keep both shoulders relaxed and flat against the floor.
Let your knees drop to one side only as far as they will go comfortably. Relax there for a few seconds and then bring them up again. Repeat on the other side, up to five times on each side.
If your neck is uncomfortable against the floor, use a hand or pillow to support the back of your head.
Side bend to stretch your back.
Stand with your feet together, your heels about two inches from a wall. Lean back and rest your back flat against the wall.
Bend to the left, stretching your arm down one leg as far as it will go, keeping your entire back and head against the wall. Gently straighten up.
Repeat 3 times to the left, then repeat to the right 3 times.
Knee lift to stretch your back.
Lie down with knees bent, feet flat on the floor. Press your lower back into the floor.
Raise your left knee up to your chest as far as possible without pain. Hold for 5 seconds. Return your foot to the floor and slide your heel forward until your leg is straight. Now gently roll the leg from side to side and return to starting position. Do 5 times and switch legs.
If you can’t lie down, do the knee lift sitting up. Sit in a chair with your back straight. Pull your right knee toward your chest. Hold for 5 seconds. Release. Repeat the exercise at least 5 times with each leg.