If you have back pain you may think that rest is the best answer. However, rest and especially bed rest have shown to be slow down your recovery.

We eveloped a FREE E-Book with tips on what to do when you have back pain. We also posted some of our favorite back exercises on our website

If you want to know what can cause your back pain, you might want to review this article on common back conditions

If your back feels stiff consider:

  • Prayer stretch
  • Prone Pushup
  • Cat/Camel

If you want to strenghten your back

  • Bridging
  • Bird Dog
  • Swimmer
  • Super man

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Prone Push Up
Lie on your stomach, hands under your armpits, relax the back and hips and press up as far as you can, not to exceed a 3/10 pain. Perform one set of ten repetitions and progress to 2-3x 10
Hip Flexor Stretch
While kneeling, lean forward while keeping your shoulders back. Bend your front knee until a stretch is felt along the front of the other thigh and hip. Hold for 10-30 seconds and repeat 3-5 times.
Lie down on your back. use a towel or strap around your foot. Lift the leg straight up, keep knee straight, with use of the towel. Hold 10-30 seconds and repeat 3-5 times
While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body. Hold and then lower yourself and repeat x10.
While in a crawling position, brace at your abdominals and then slowly lift a leg and opposite arm upwards. Lower leg and arm down and then repeat with opposite side.
Maintain a level and stable pelvis and spine the entire time
While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks.

Images courtesy of Hep2Go.com

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