More Exercises for Back Health

In this month’s first blog, we gave you three exercises to help keep your back in fine form. You can find lots of more intensive exercises on health websites, but this month let’s add some simple stretches to help keep your back happy and pain-free.

  • Knee-to-Chest Stretch: This one feels good in the way it stretches out your lower back so effectively. Lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull up one knee and press it to your chest. Tighten your abdominal muscles and press your spine to the floor. Hold for five seconds and return to your starting position. Then do the same with the opposite leg. Then repeat the movement with both legs at the same time. These are easy to do, preferably once in the morning and once at night. You can even do them in bed before you’re ready to get up and going.
  • Lower Back Rotational Stretch: Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders firmly on the floor, roll your bent knees to one side. Hold for five to 10 seconds. Return to starting position. Repeat on the opposite side. Repeat these stretches two to three times.
  • Lower Back Flexibility Exercise: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles so your stomach feels as if your belly button is pushing down toward the floor. Try and tighten them as much as is comfortable and hold this for five seconds. Relax and then do this again for five repetitions to start and work up to 30.
  • Bridges: Lie on your back with your knees bent and your feet flat on the floor. 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. Try and hold the position long enough to complete three deep breaths. Return to the starting position. Repeat. Start with five repetitions each day and work up to 30.
  • Cat Stretch: Position yourself on your hands and knees. Slowly arch your back, as if you’re pulling your abdomen up toward the ceiling. Then slowly let your back and abdomen sag toward the floor. Return to the starting position. Repeat three to five times twice a day.

There you have it. This month’s two blogs’ worth of exercises and stretches should work to keep your back happy and healthy. But if it’s behaving otherwise, don’t hesitate to call Dr. Tinley at DFW Center for Spinal Disorders. We can help. Call us at (817) 916-4685 to make an appointment.

Posted in: Back Pain


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