Back pain exercises help promote strengthening of the back muscles and aid in relieving pain. Depending on the severity of the pain you are experiencing, somebody exercises can provide instant relief. But before attempting any of these, make sure to consult your physician first if you can be allowed to do them. Never force a movement if it starts to hurt your back. Do everything very gently.
Most of these exercises can be done in the morning before going out of the bedroom or before going to bed at night. When doing any of these the first time, do gradual and gentle movements until you reach your maximum reach. Holding some positions for a few seconds and repetitive movements were designed to help your bones and muscles adjust well.
The first exercise will require you to lie on your back. Make sure to use a soft mattress. Bend your knees and keep your feet flat on the floor. With both hands, grab one of your knees and gently pull it towards your body up to a point where you can. If it hurts, stop. Do the same with the other knee. After repeating this for a few times with each knee, try doing it with the knees together.
For the next exercise, do the starting position of the first exercise above. Without twisting your body, roll your knees to one side of your body. Try your best to reach the floor and hold it for 8-10 seconds. Go back to the starting position and repeat the movement to the other side.
Among the back pain exercises, this next one is the most common. Start with the initial position. Then gently lift your hips until it forms a straight line with your knees and shoulders. Try holding this position fro about 4 seconds while taking deep breaths. Then gently go back to the starting position. Repeat the procedure and try to prolong the time you hold your hips up.
Next, go on all fours with your hands and knees on the floor supporting your weight. Then bend your back down and then bend it up. Repeat these actions for several minutes.
Another exercise will use a stool or a chair. Sit on it and straighten your back and keep your feet flat on the floor. Hold your left knee with your right hand and gently twist your body to the left without moving your hips. Twist as far as you can reach. Hold it for about eight seconds and go back to the starting position. Do the same to the other side.
You make one of the above exercises each day to make your daily exercises varied. You may also do combinations of them. If any of these exercises gives you some uncomfortable pain, do not force yourself. You may also need someone to assist you in performing these exercises then by all means ask for help. You may even design your own back pain exercises that suit your particular condition.