Wellness

Exercise Program for Back Pain

Source: Spine Health
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These stretches and exercises are specifically designed to alleviate pressure and tension off of the back while strengthening it to avoid further pain complications. Each stretch and exercise should be performed without pain.

Piriformis Muscle Stretch

Where is it?

  • This muscle begins at the back of the thigh and ends at the base of the spine
  • Common with sciatic pain

Benefits:

  • Helps alleviate sciatic pain

How to do it:

  • On your back, cross the left leg over the right
  • Bring both hands under the knee of the right leg
  • Pull gently on the right leg towards your chest
  • Hold this stretch for at least 20 seconds

Psoas Major Muscle Stretch

Where is it?

  • This muscle begins from the front of the lower spine to the section known as lumbar 5

Benefits:

  • Improve lower back mobility when tight

How to do it:

  • Take a half kneeling position where you step out with the left leg and let the right knee go to the ground
  • Drive the hips forward through the hips
  • You will feel the stretch in the hip joint
  • Hold this stretch for at least 20 seconds

Hamstring Muscle Stretch

Where is it?

  • This muscle runs the length of your pelvic bone to your knee on each leg

Benefits:

  • Improves knee bending and gluteal muscle extension

How to do it:

  • Lie on you back
  • Grab the left leg behind the knee
  • Try your best to straighten the leg and knee
  • Hold this stretch for at least 20 seconds

Transversus Abdominis Muscle Exercise

Where is it?

  • Deep muscles within the abdomen

Benefits:

  • Promotes spinal stability

How to do it:

  • Lie on your back with knees bent
  • Deeply inhale, pulling the belly button in towards the spine
  • As you exhale, reach up towards the ceiling while elevating your head and shoulders

Gluteus Medius Muscle Exercise

Where is it?

  • It is the muscle on the sides of your hips

Benefits:

  • Improves stability and flexibility

How to do it:

  • Lie on your side and have your back against the wall
  • Breathe in deep, pulling the belly button towards the spine
  • Raise the leg that’s on top towards the ceiling
  • Hold for 2 seconds then slowly lower