Back Pain Exercises: Prevent Spine Injury

Your spine is one of the most important bone structures in your body. It is a group of specialized bones that protects your spinal cord, giving you the ability to do many different postures and improving your range of mobility. Keeping your spine healthy is a great way to help prevent spine injuries. Below are 5 exercise to help strengthen your spine, improve its flexibility and relieve back pain.

Sit up

1. Lay on the floor on your back with your knees bent, your feet should be together.
2. Support your head by bringing your hands behind your head. You can lock your hands together if you like.
3. Lift your head, neck and part of your upper spine using your abdominal muscles. It is very important not to use your hands to lift your head, only use it to support your head. Note: your lower back should not be elevated above the ground, doing this can cause back injury.
4. As your lift your head, neck and upper spine, breathe out. Breathe in when you lower them.
5. Do this exercise for about 10 minutes or longer if you like. Allow time to rest between the sit ups.

Double leg and arm lift

1. Lie on your back with your legs straight pointing away from your body. Your arms should be rested on your stomach.
2. Bring your knees toward your chest and rest your hands on them.
3. As you inhale, straighten your legs away from your body at a 45 degree angle. Do the same with your hands and lift your shoulders and head off the ground too. Looking from the side view, the posture should look like a upside down trapezoid (trapezium).
4. While exhaling, bring your legs and arms back to step 2, keeping your head and shoulders off the floor.
5. Do the exercise for about 10 minutes or longer if you like. Allow time to rest to avoid straining your neck.

Single leg lift:

1. Find a comfortable area in your house or outside and lie face down on your yoga mat. Your hands should be near your thighs with the palm side up. Your forehead should be touching the ground to support your neck. Make sure your legs are straight and your toes are pointing straight away from you. Note: you don’t need a yoga mat to do this exercise.
2. Take a few deep breaths and then focus on your breathing by letting it flow naturally.
3. As you breathe in, raise your left leg up as comfortably as you can. Keep your knees straight and try not to lift your head. As you breathe out, gently lower your left leg. Repeat up to 10 times or more if you like.
4. Repeat step 3 with your right leg.
5. Raise both of your legs, use your arms to help you lift your legs by pressing them down on the floor. Repeat up to 10 times or more if you like. Note: avoid this step if you are not comfortable lifting both of your legs.

Saw stretch:

1. Sit on the floor with your back straight, legs extended in front of you and arms extended outward. From the front view, the posture should look like the letter T.
2. As you exhale, twist your torso to the left while bending forward at the same time. While bending forward, bring your right hand beside your left foot. Your left arm should be pointed the opposite of your right arm, away from your body. Note: try to keep your arms locked at all times, if you can, try not to bend your knees.
3. Hold the position for 5 breaths, then twist your torso to the right (this step is the opposite of step 2). Your left hand should be by your right foot and your right arm should be pointed the opposite of your left arm.
4. Hold the position for 5 breaths, then repeat the exercise 10 times or more if you like.

Waist swing:

1. Stand up right with your feet about shoulders’ width apart, your feet should be flat on the ground.
2. Keep your upper body and arms relaxed, your neck and back should be straight.
3. Twist your body to the left and let your shoulders and head follow naturally, try not to twist your head and swing your arms, keep them steady.
4. Twist your body to the right, keep the twisting motion smooth at all times. Try not to twist too fast, the twisting motion should be at a comfortable speed.
5. Repeat step 3 and 4 for about 10 minutes or until your body feels warm and relaxed.

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