At Kansas Pain Management, we understand the impact back pain can have on your daily life. To help you manage and reduce discomfort, we’ve compiled a list of simple, effective exercises.
These exercises are designed to strengthen your back, improve flexibility, and provide relief from pain. Below, you’ll find detailed instructions to guide you through exercise.
Gentle Back Press
How to do it: Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and press your lower back into the floor. Hold for a few seconds, then relax.
Easy Leg Stretch
How to do it: Get on your hands and knees. Arch your back up like a cat, then lower it down and let your belly drop towards the floor. Repeat this gentle movement.
Spine Flex and Stretch
How to do it: Lie on your back with your knees bent. Bring one knee up to your chest while keeping the other foot on the floor. Hold for 15-30 seconds, then switch legs.
Hip Lift
How to do it: Lie on your back with your knees bent. Lift your hips towards the ceiling, then lower them back down. This strengthens your back and hips.
Arm and Leg Reach
How to do it: On your hands and knees, extend one arm forward and the opposite leg backward. Hold for a few seconds, then switch sides.
Resting Back Stretch
How to do it: Kneel down, sit back on your heels, and stretch your arms forward while lowering your head towards the floor. This stretches and relaxes your lower back.
https://kansaspainmanagement.com/back-pain-exercises/