Back Exercises from the Mayo Clinic

These exercise are recommended for 15 minutes each day by the respected Mayo Clinic. They too suggest seeing a doctor before trying any of these. Most of these are Pilates moves. 15 minutes is a bit much for me when I’m hurting and frankly I’ve get all the relief I need in just 5 minutes. But every back is different so try any or all of these – they definitely work for me.

This excellent article can be found at http://www.mayoclinic.org/healthy-living/adult-health/multimedia/back-pain/sls-20076265.

“Leg Stretches

back pain exercises 7

Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B). Hold for 15 to 30 seconds. Return to the starting position (A) and repeat with the opposite leg (C). Return to the starting position and then repeat with both legs at the same time (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

Bridges

back pain exercises 3

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to hold the position long enough to complete three deep breaths. Return to the starting position (C). Repeat. Start with five repetitions each day and gradually work up to 30.

Torso Twist

back pain exercises 1

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for five to 10 seconds. Return to the starting position (C). Repeat on the opposite side (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

Anchor

back pain exercises 2

Lie on your back with your knees bent and your feet flat on the floor (A). Arch your back so that your pubic bone feels like it’s pointing toward your feet (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor so that your pubic bone feels like it’s pointing toward your head (C). Hold for five seconds and then relax. Repeat. Start with five repetitions each day and gradually work up to 30.

The Cat

back pain exercises 4

Position yourself on your hands and knees (A). Slowly let your back and abdomen sag toward the floor (B). Then slowly arch your back, as if you’re pulling your abdomen up toward the ceiling (C). Return to the starting position (A). Repeat three to five times twice a day.

Twist

lower back pain exercises

Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (A). Hold for 10 seconds. Repeat on the opposite side (B). Repeat this stretch three to five times on each side twice a day.

Shoulder Massage

back pain exercises 6

Sit on an armless chair or a stool (A). While maintaining good posture, pull your shoulder blades together (B). Hold for five seconds and then relax. Repeat three to five times twice a day.”

Once again, the above article can be found at http://www.mayoclinic.org/healthy-living/adult-health/multimedia/back-pain/sls-20076265.

This is another excellent program to relieve lower back pain. Very effective. many of these back exercises I include in my own program. Here’s a brief video explanation of my quick morning exercise program:

So check out my short morning routine – I’ve included an article here on this blog with photos and videos of just how I relieve my morning stiffness and pain.

Remember to get your back pain checked out by your health care provider before you try any of these back exercises.

Enjoy. And let me know how it’s going for you.

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