Simple summer exercises to beat back pain

Follow the proven exercises below and you will help stretch, strengthen, and mobilize your lower back.

If you can handle it, try to do this routine at least once a day. Once you feel confident, you can even supplement your new exercise plan with walking, biking, and swimming.

The key is to start gently to get your back used to the movements and to determine how far you can go in each position without making the pain worse.

So, let’s learn the routine and start getting your spine back in good health…

Core to heel stretch

Starting position: Kneel on all fours. Place your knees under your hips and your hands under your shoulders. Don’t arch your lower back too much, and be sure to keep your neck long, shoulders back, and elbows open.

The exercise: Slowly pull your bottom back while making sure to maintain the natural curve of your spine. Hold this stretch for one deep breath, and then return to the starting position.

Repeat this exercise 8 to 10 times.

Top tips for success:

If you have a knee problem, avoid sitting on your heels.

Perform this exercise in front of a mirror or an exercise partner to ensure that you maintain the correct position.

Just stretch as far as you feel comfortable.

Kneepads

Starting position: Lie on your back and place a small flat cushion or book under your head. Bend your knees and keep them together. Make sure your upper body is relaxed and gently tuck your chin in.

The exercise: Keeping both shoulders on the ground, turn your knees to the side and follow this action with your pelvis. Hold this position for one deep breath, then return to the starting position.

Repeat this exercise 8 to 10 times, alternating sides.

Top tips for success:

Just stretch as far as you feel comfortable.

For added comfort and support, place a pillow between your knees.

back extensions

Starting position: Lie on your stomach while supporting yourself on your elbows to lengthen your spine. Keep your shoulders back and your neck long.

The Exercise: Arch your back by pushing down with your hands. In this position, you will feel a gentle stretch in your stomach muscles as you arch back. Hold this position for 5-10 seconds before returning to the starting position.

Repeat this exercise 8 to 10 times.

Top tips for success:

Try not to bend your neck back.

Keep your hips grounded.

These simple stretches can make a significant difference in the health of your spine.

Remember to contact your health care provider before beginning any new exercise routine and to stop any activity immediately if your pain or symptoms worsen.

Good luck!