Back pain is suffered by as much as 3 in 4 people. It can make the simplest of tasks, such as getting out of bed, a painful experience. Most back pain is caused by a injury, such as a sprain or a strain. It can be a injury caused by a sudden movement or by lifting a heavy object. For the most part, the injuries can heal themselves, others require some form of exercise. Here are some easy ones to perform that should be done daily and will take around 15 minutes of your time. Note: I try to stay away from exercises that require you to lay down. Since certain back pain may make it difficult with getting up from the floor without assistance.
Wall Squats: These are one of my favorite exercises to do. You can do it throughout the day, no matter where you are. Simply stand with your back against the wall, and walk your feet out about 12 inches from your body. Then, tighten your abdominal muscles while you bend your knees at about 45 degrees. Your back still remains against the wall. Hold for about 5-7 seconds, then slowly return to a upright position. Repeat this exercise about 8 to `10 times. I recommend doing this one twice a day.
Heel Raises: Stand facing the wall with your weight on both feet. Slowly raise your heels up and down. Do not be in rush. Count 1 2 up and 3,4 down. Repeat this about 8 to 10 times.
Chair Stretch: This is great exercise that can be done at work where back stiffness along with pain can occur. Sit in sturdy chair. Place your left ankle over your right leg and simply lean forward for 30-45 seconds. Stop, and then repeat on the other side. Do this exercise 10 times, 5 for each side.
Chest Stretch: After doing these a few times, you will definitely feel the effects. It is a great stretch for your back. Stand with your knees slightly bent. Put your hands behind your back and interlace your fingers. Turn your palms up and extend your arms backward. Do not arch your back. Hold the extension of your arms for 20 seconds. Then release. Repeat this exercise about 5 times.
Side Waist Stretch: This exercise can be done standing up or sitting down. Place your right hand behind your head. Now grab your right elbow with your left hand and pull. Bend slowly to the left until you feel a stretch. Don’t over extend and hold that stretch for 20 seconds. Then switch sides. Repeat this exercise 5 times. You can eventually build it up to 10 times. But you may feel the effects of the stretch after the first couple of times you do it.
If the pain continues to worsen, it is best to seek medical advice. The condition may require closer analysis by a professional. Most back pain can be remedied in a short period of time, Using the exercises above will help speed up the recover and strengthen your back.