Medical experts agree that one of the best techniques for relieving, and, in most cases, preventing
back pain, is regular conditioning exercises for the muscles that support your back.
The following exercises take only about 15 minutes to do, and promote back strength
and flexibility. Remember to consult your health care professional before doing these or any other exercises, if you are currently
experiencing back pain of any sort.
Pelvic Tilt
Lie flat on your back with knees bent and feet flat on the floor.
Slowly tighten your stomach and buttocks as you press your lower back onto the floor. Hold 10 seconds then release. Repeat 5 times.
Bent Knee Sit ups
Lie flat on your back, with knees bent and feet and lower back on the floor. Place your arms as shown and slowly raise your shoulders, using
your stomach muscles. (Do not stretch with your neck or arms.) Hold for 10 seconds. Relax. Repeat the sequence at least 5 times,
increasing the number of repetitions as your fitness level improves.
Hamstring Stretch
Lie on your back with one leg straight In front of you and the other
bent so that your thigh is resting on your chest. Hold onto the ankle
of your bent leg and do try to straighten your leg. (Be sure to
keep your lower back on me floor as you straighten your leg.) Hold for 10 seconds. Relax. Repeat 5 times. Then, switch sides and do the same
sequence with your other leg.
Leg Lift
Lie on floor with one leg straight in front of you and the other bent
with your foot flat on the floor. Keeping lower back on the floor, slowly raise your straightened leg as far as you can. Hold for 10 seconds.
Then, slowly lower your leg to me floor. Repeat 5 times. Relax. Switch leg positions and repeat the same sequence with the other leg.
Thanks to sjMail.com's Daily Health Tip - September 27, 2000
