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Effective & enjoyable back pain exercises to do at home
1. Lying Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Leg press out and straighten that leg as much as possible without pain. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 1 minute and then switch to the left let for 1 minute.Repeat 3 sets on each leg.
2. Knee Drops Side to Side
Lying on your back, bend your knees up so your legs are at 90 degrees and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep upper body pressing down firmly on the ground. Hold for 15sec-30sec and change to the other side. Repeat for 10 repetitions each side.
3. Legs Up On the Wall
Scoot your bum all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout, lower back stretch or strain and always after traveling by plane. Hold for 1-3 minutes.
4.Under Leg Curl + Back Leg Stretch
From all-fours, bring your right knee tucked in under your chest with your left pushed straight back behind you. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold for 1 minute and then switch to the left side for 1 minute.
5. Lying Foot on Knee Stretch
Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Place your right hand between the openings of the legs and interlace your hands behind your left thigh. Hold 1 minute and then repeat on the other side.
6. Up Dog Down Dog Stretch
For Up Dog, come to your hands and knees. On an exhalation, lift your belly up so your back is rounded, then move your hips up and back to create an inverted V with your body. Make sure your knees are straight but not locked. Relax your neck and let your head drop down. Press back strongly with your arms to produce a full stretch in your calves and the backs of your upper thighs. Hold for 1 to 2 long and even breaths.
For Down Dog, drop your tailbone and roll through your spine as you lower into a backbend, initiating the movement from the pelvis. Keep your abs strongly contracted and stay lifted in your upper back. Raise your head as you come into the pose. Press back firmly with your legs, point your toes, and remain “standing” on the tops of the feet. Keep your legs parallel to the floor, your knees and arms straight, your breastbone strongly lifted, and your shoulders down. Inhale and exhale evenly for 1 to 2 breaths. Return to Down Dog, and repeat this series 3 times.
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