Here’s some simple back pain exercises that I learnt from my Yoga instructor some time ago. Don’t be fooled by how simple they may seem – hopefully because they are so simple you’ll have no problem with them:
Flexibility twist. Stand with your feet dose together. Raise your arms to shoulder level, keeping the elbows straight, and touch your hands together. Slowly turn your upper body to the left. When you meet resistance, hold for ten seconds. Return to the starting position. Drop your arms and relax for a few seconds. Perform the same movement to your right. Start with three repetitions and increase by one repetition every other day until you reach ten.
Modified Locust. Lie face down with a pillow tucked under your abdomen. Keeping your knees straight, raise one leg about a foot off the floor. Hold for a count of six, then lower the leg slowly to the floor. Do the same procedure with the other leg. Start with three repetitions and increase by one repetition every other day until you reach ten.
Mountain. Stand up straight with your arms by your sides. Breathe in and out gently and deeply five times.
Extended Mountain. Stand up straight with your arms by your sides. Then interlace your fingers together and extend your hands up towards the ceiling as you slowly lift your heels off the floor and come up on to your toes. Give yourself time to become balanced, then breathe in and out gently and deeply five rimes.
Note: None of the above back pain exercises, should be done by anyone whose activities or motions are greatly restricted by pain.
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