Back Stretching and Back Strengthening Exercise

Are you routinely doing back stretching and back strengthening exercise?

If not, you are missing out on what is probably the best way to relieve back pain and prevent back injuries.

Proper spine alignment can only happen when our bones get all the help they need from their supporting muscles. Keeping these muscles in shape by routinely doing a back exercise workout that helps strengthen, as well as stretch and relax your back muscles is usually the key ingredient to overcoming back pain.

You can easily put yourself on the right track to better back health with a few of these easy exercises.

For more exercises and tips on creating pain relieving approaches to your daily activity you can visit my new website, a work in progress, at:

http://www.back-exercise-and-pain-relief.com/index.html

Prior to beginning any exercise routine it is important that you first check with your health care provider.

Stretching: Use as standalone exercise or as warm-up and cool-down exercise when performing more vigorous strengthening exercises.

Knee to Chest: This exercise can be done with one or both legs.

1. Lie on your back with knees bent and your feet flat on the floor.
2. Place your hands behind your knees, at the bottom of your hamstring muscle and pull your knees up towards your chest.
3. Repeat several times.

Upper Body Stretch: A good upper back pain exercise.

1. Interlace your fingers and turn your palms out.
2. Extend your arms in front of you at shoulder height.
3. Hold for 10-20 seconds, relax and then repeat.

Triceps, Shoulder and Waist Stretch

1. Stand or sit with arms directly over your head.
2. Grasp one elbow with the opposite arm.
3. Gently pull elbow behind your head and slowly lean to the side until you feel a mild stretch.
4. Hold 10-15 seconds.
5. Repeat several times, alternating sides.

Strengthening: Before you begin any strengthening exercise it's always a good idea to do a few stretching exercises.

Wall Slide: Not only good for your back, but your thighs too!

1. Stand with your back against a wall with your feet, shoulder width apart, around 15 inches from the wall.
2. Slowly, slide down the wall into a sitting position, with your knees at a 90 degree angle.
3. Hold for five seconds and then slowly work your way back up the wall.
4. Repeat 5 times.

Lower Back Strengthening Exercise

1. Lie on your back, feet flat on the floor with knees raised.
2. Gently bend knees towards one side, bringing them as close to the floor as possible.
3. Hold for 5 seconds and then return to the starting position.
4. Repeat several times, alternating sides.

Arm Reach

1. On the floor, rest on your knees and the palms of your hands.
2. Raise one arm to stretch it out in front of you. Keep your head and back parallel to the floor.
3. Hold for 5 seconds and then return to the starting position.
4. Repeat several times, alternating sides.