Prolonged bed rest is no longer recommended for back pain. Instead, get up and about as soon as possible and, after checking with your doctor, begin to do gentle exercise daily. Build up regular exercise routine to strengthen your back and abdominal muscles and to increase your flexibility. The following exercises help relieve strained muscles or ligaments, irritated facet joints and sometimes sciatica. As with any exercise, stop immediately if you feel pain.
Back Exercise 1
Lie on your back on the floor, with a small cushion or rolled towel under your neck. Bend your knees, and then press the small of your back to the floor, tilting your pelvis slightly upwards. Placing both hands around one knee, gently pull your thigh towards your chest for 10 seconds, and then lower your foot to its original position. Do the same with the other leg, and repeat the sequence 10 times.
Back Exercise 2
Lie on your back with your knees bent to your abdomen and your hands holding your lower thighs. Curl your back slightly, with your weight on your lower back, then rock from side to side several times.
Back exercise 3
Lie face down with your palms on the ground just below shoulder level.
Back exercise 4
Raise your head and shoulder as far as is comfortable for you, using the muscles of your back and without pushing with your arms. Do this 10 times.
Back exercise 5
Lie on your back on the floor, with legs straight and feet flexed. Rest your linked hands on your lower abdomen. Breathe slowly and deeply, and as you inhale, slowly raise your straight arms keeping your hands linked until they are vertically above your face. Without stopping the movement, start exhaling, moving your arms down behind your head to rest on the floor. Reserve this procedure, inhaling as you raise your arms, and exhaling as your lower them to rest your linked hands on your lower abdomen. Press down firmly with your hands. Repeat the whole exercise five or six times.
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