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How To Get Rid Of Back Pain - 3 Back Pain Relieving Exercises Even Your Grammy Can Do

Updated on April 6, 2015

Core Exercises To Relieve Body Stress and Back

For various reasons you may be experiencing lower back pain. Like most people we end up adjusting to the pain with pain killers and less movement which is only the easy way.

You may even have an expensive ergonomic exercise chair that you are using in hopes of stopping more future harm to your back; not knowing these chairs only work if you already doing back strengthening exercises.

If you want to minimize or rid yourself of the pain a visit to your doctor may help you start a recovery plan. the exercises below should not be done if you have been injured and have not been seen by a professional. Some exercises can cause further harm in certain situations.

Weak core muscle are directly related to 80% of those with back pain and if we are over weight or top heavy our pain may be greater. Back exercises are meant to strengthen your core muscles that support your back.

When first starting an exercise routine it is important not to overdo it. You may feel a little discomfort but this is normal. But if it last for more than 15 minutes stop the exercise and call your doctor.Your core consist of muscles that support your abdomen and back. Toning your core muscles will:

  • stretch spine
  • tighten belly
  • support posture.

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Exercise For Lower Back Pain

Before you begin there are some ground rules. First you want to do your exercises so that they are effective and you are safe which means. Using the floor and not your bed; even if it's firm. If you have problems getting down and up please get work out partner.

  • towel
  • mat/blanket
  • ball/pillow
  • small pillow for neck

3 Back Strengthening Floor Exercise

the floor exercises below will help gently and effectively strengthen your core muscle that support your back. I was taught these exercises while going back therapy some years ago. I still do them to this day. They are easy and get me back in shape when I need tweeking.

Exercise #1

First position: Hold a hand towel or belt on both ends with your arms extended over your head on the floor or as close as you can. Press your lower back against the floor and imagine holding a quarter down with your lower back . Now hold this position for the count of 10. Did you feel that muscle stretch? Great!

Second position: Slowly raise your hands with towel extended until you touch your knees without allowing your back to arch away from the floor.Go back to first position and hold for the count of 10. Repeat 15 times. Don't over do it.

Exercise #2

While still on the floor with your knees bent, fold your large towel or use a 6 inch ball to hold between your knees. Lay your arms down besides you with your palms down. Slowly move your knees to the right as far as you comfortably can and hold for 4 seconds. Slowly move your knees to the left and hold for 4 seconds. Repeat this 15 times.

Exercise #3

Still on the floor with knees up and arms to the side with palms down, lift up your back and bottom until straight and hold for 5 seconds while tightening buttocks. Slowly lower and repeat 5 times.This sure beats doing sit-ups.

Sitting Core Exercises To Relieve Back Pain

While you are on your computer you can do exercises that are beneficial to you and improve your body strength and prevent back strain. The first thing you have to do is make sure you are sitting with good posture. Yes people; no slouching!

The exercises below will help you strengthen your core muscles when most people lose them while sitting for long periods of time.

5 Back Strengthening Sitting Exercises

Done while sitting. When you have to sit for long periods of time these exercises can help keep your back in prime condition. (FYI: Those that stand and stretch at least every hour for 5 minutes have smaller waistlines.)

  1. Tighten butt for 5 seconds every 5 seconds, 5-10 times. Every 15 minutes.
  2. Get on your toes while sitting. Hold for 5 seconds then release. 5-10 times every 15 minutes.
  3. Pull stomach in and back out. Hold for 5 seconds then release. 5-10 times every 15 minutes.
  4. Push chest and stomach out. Hold for 5 seconds then release. 5-10 times every 15 minutes.
  5. Sit on an exercise ball chair. It will help you naturally move your body like the above exercises.

You will rotate these exercises while you are sitting at your computer desk. If you are on a sofa or soft chair use a pillow to support your back.

You can use an exercise ball chair as your computer chair when you are at home. Exercise trainers have been telling people that an exercise ball workout is very effective and keeps the body moving and flexible. Now you can get your exercise, strengthen your back and stay on the computer guilt free.

If you are at work you can do the exercises above and you will notice less back fatigue. If you are not too embarrassed you can also strengthen your eyes and lessen eye strain while improving your eye muscles.

Let's help relieve those stressed eyes and neck ...

Eye Strain Muscle Strengthening Exercise

  1. Rotate your eyes in a small plate size circle 10 times to the right, then 10 times to the left.
  2. Close them for 10 seconds.
  3. Rotate your eyes in a hula hoop size 10 time to the right, then 10 times to the left.

Sore Neck Strengthening Roll Exercise

  1. Slowly drop head down and close eyes.
  2. Slowly roll head toward right shoulder don't force. Rest for 5 seconds.
  3. Slowly roll head back with eyes facing up. Rest for 5 seconds.
  4. Slowly roll head to your left shoulder. Rest for 5 seconds.
  5. Repeat 5 times.

Doing daily back strengthening exercises not only improves your back but enhances your life. Your mobility is affected when you are in pain. Sitting and letting your life go by is no fun. Get off that couch or out of that bed and keep moving.

Do your daily back exercises, invest in an exercise ball chair for home or office to strengthen your core muscles and avoid further back pain. You will feel better every day for making this change.

The more you move the better you will move and believe me your organs and body will reward you. Movement not only is a pain reliever but it adds years onto your life. Hopefully these exercises help you the way they have helped me. Blessings loves!


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