Caring for Pain Symptoms

Exercises for Back Pain

Your back pain prevention plan should include exercises that help strengthen your back and help keep your body flexible. 

Try these simple back exercises on a daily basis.

Stop if any of these movements cause pain, and exercised for a while or if you have severe chronic back pain

Neck flexing

Sit or stand with good posture, bend your neck forward so that your chin approaches your chest, hold for 5 seconds, repeat 5 times.

Frequency - 2 times a day.
 

Neck side bending

Sit or stand with good posture, keep your face forward and tip your left ear toward your left shoulder, hold for 3 seconds, return head to straight position, repeat 5 times and then repeat the exercise by bending your neck to the right side.

Frequency - 2 times a day.
 

Neck rotation

Sit or stand with good posture, turn your head to the left, hold for 3 seconds, repeat 5 times and then repeat the exercise turning your neck to the right.

Frequency - 3 times a day.
 

Back flexing

Lie on your back, pull your left knee to your chest, hold for 5 seconds, lower your knee, repeat 3 times and then repeat the exercise with your right knee.

Frequency - 3 times a day.
 

Back extension

Lie on your stomach with your palms on the floor, straighten your arms and lift your trunk off the floor, with your trunk lifted let your hips sag into the floor, hold for 3 seconds, repeat 3 times.

Frequency - 3 times a day.
 

Back rotation

Lie on your back with your knees bent and feet together, place your arms out to your sides, rotate your knees to the right, turn your head in the opposite direction until you feel a stretch, hold for 5 seconds, repeat 3 times and then repeat the exercise by rotating your knees to the left while your head turns to the right.

Frequency - 3 times a day.
 

Shoulder stretching

Sit or stand with good posture, grasp your right elbow with your left hand, pull your elbow and arm across your chest until you feel a stretch, hold for 5 seconds, repeat 3 times and then repeat the exercise with your left elbow.

Frequency - 3 times a day. 

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