Exercises For Chronic Back Pain
There are 4 kinds of exercises for chronic back pain. There are known as the Pelvic Tilt, Curl-up, Curl-up with rotation and the Lower Back Stretch. Today, you are going to learn how to perform these exercises with illustration aids and instruction below.
1. Pelvic Tilt
2. Curl-Up (image courtesy of healthwise)
Instruction: Maintain pelvic tilt and bent knees, tuck chin and slowly curl up until the shoulder blades are off the floor. Feet remain on the floor. Hold this position for 10-15 seconds. Repeat the full exercise 7-10 times. Roll down slowly. As in Exercise 1, keep the abdominal muscles tucked in throughout the exercise.
3. Curl-Up with Rotation
[Illustrations not available]
Instruction: Get in the Curl Up position as in Exercise 2. Twist the body to one side, hold for 10-15 seconds and roll back down to the floor. Now curl up and twist to the other side holding for 10-15 seconds. Repeat the full exercise 7-10 times. Be sure to maintain a pelvic tilt and do not allow the hips to rotate or come off the floor - they should remain squarely on the floor.
4. Lower Back Stretch
Instruction: Lying on the back, press the lower back flat against the floor. Pull the knees to the chest using the abdominal. Wrap arms under knees. Keep the head on the floor and the neck stretched long. Hold position for 20-30 seconds. Repeat 3-4 times. This is especially good for overcoming swayback.