From the article: Exercise to Relieve Back Pain
Consumer Reports says that back exercises are the best way to control or eliminate back pain. Have you reduced pain with back exercises? Which work best for you? Share your experience. Share Your Favorite
Pilate Stretches - Cobra
- Like Guest Matt, I enjoy the Cobra back stretch. I perform some Pilates. About a year ago, an excruciating pain reverberated from my lower back to the front of my lower torso. Some mornings, I'd barely could move out of bed and had to take a few minutes to straighten myself up from the waist. I finally headed for the doc who then sent me to an excellent physical therapist who helped me a lot. She then handed me two sheets of strengthening exercises for my lower back and front torso. Within three to four weeks, wha-la! I was back to normal with little pain and eventually no pain! Now I do these exercises at least three to four times a week and pain has not returned!
- —Guest Mary F.
back stretches
- Pelvic tilt rolling in to a bridge, holding in core to support spine, then rolling down each vertebrae till to set your tailbone into a nice supporting mat.
- —Guest ru4pilates
Pack Pain
- I stretch.....standing, I get to where my hands touch my toes and hold that position for at least 10 seconds. That and laying flat for 5-10 minutes in the AM and PM on ice help the best. I had a failed artificial disc implant 5 yrs ago. Failed in that it did nothing to ease the pain.
- —bajrsgord
Whiplash
- I find morning excercises really help. I do this excercises when I get out of bed. I also try to swim each day. I wear a snorkel and mask in order not to twist my neck. I find swimming very relaxing. I would like to hear from others with chronic whiplash please.
- —DarleneMacDonald
knees to chest
- My favorite back stretch is to lie down and pull my knees into my chest, which rounds the lower back just a tad. You can do both legs at the same time or one at a time. Hold it for about 15-30 seconds - it releases so much tension!
- —EKJacques
"Cobra"?
- I note that my favorite doesn't go by the name I expected, as Anne's site describes. I was taught to start face down and slowly push the torso up while keeping the waist on the floor. I don't even know if this is considered safe overall, but my wife used it (achieving a near-vertical torso) for years recovering from acute sciatica, and I found it to be helpful as well.
- —Guest Matt
Yoga & Exercise Ball Stretches
- I have a few yoga poses that really help stretch my lower back. I also learned several exercise-ball stretches and strength-building exercises from my physical therapist. Even just laying over the top of it and consciously relaxing my muscles really helps.
- —Adrienne110
Stretching
- When my back aches, I like to stand up, bend forward and let my head hang down - very relaxing for my back and neck. I also like the spiral stretch (lying on the floor and stretching the knee to one side while keeping the opposite shoulder down) and the yoga Child's Pose.
- —PaigeExercise
Pilates Stretches and Extensions
- Pilates has many great exercises that help back pain. It helps you develop the core strength you need to support your back. You need good instruction though. It won't do to just pick up a few Pilates exercises out of a magazine!
- —Guest OMPilates
T-Roll
- I have a foam roll that I got from the chiropractor. You just put it on the floor and roll away, it feels awesome!
- —khayesrn
