You can help relieve your back pain by exercising gently and regularly. The best support your back can have is you, building a set of strong stomach and back muscles, and if you exercise daily, you may avoid the need for an external corset or a back brace. Do the following several exercises for your back daily, gradually increasing the number of repetitions of each exercise as your stomach and back muscles grow stronger. If any of the following exercises give you pain, stop doing that particular one until you check with your doctor. Get into the habit of doing your exercises at the same time each day. Try to take a warm shower or bath prior, the warm water will relax your muscles before performing your exercises.

Back Pain Relief Exercise #1 – Front Leg Raises

Sit straight up in a steady, hard chair. Brace yourself with you hands on the sides of the chair. Extend your legs straight in front of you with your heels on the ground. Slowly raise one leg until it is waist high and slowly lower it. Alternate with the other leg. Repeat 5 times for each leg. Work up to 10 repetitions.

Back Pain Exercise #2 – Back Leg Raises

Lie face down on the floor or exercise mat with your arms at your side. Slowly lift one leg off the ground while keeping it straight. Hold your leg up for a slow count of 3 and then slowly lower it again. Do the same thing with your other leg. Don’t raise your leg more than a 45 degree angle off the floor. Repeat 5 times for each leg. Work up to 10 repetitions.

Back Pain Exercise #3 – Shoulder Lifts

With you hands under your shoulders lie face down on the floor or on an exercise mat. Slowly push up by straightening your arms, but keep your legs and hips on the floor and allow your back to curve. Hold this position and then slowly lower yourself down to the floor again. repeat 10 times. Perform at least twice daily.

Exercise #4 – Wall Squats

Stand with you back straight against a sturdy wall and your feet shoulder width apart. Keeping you back against the wall slowly slide down into a squat position. Stop when your thighs are parallel to the floor and hold that post ion for a count of 5. Slowly slide back up to the standing start position. Repeat 5 times.

Exercise #5 – Back Pain Relief Leg Swings

Standing straight up behind a sturdy chair or railing with your hands firmly fixed, lift on leg back and up slowly to a 45 degree angle, keeping the leg straight. Lower your leg slowly. Alternate with the other leg. Repeat 5 times for each leg. Work up to 10 repetitions.

Do not overdo these exercises, particularly when beginning. Try to start with slow movements and carefully build yourself up. Remember, if the exercise causes some mild discomfort or pain, which lasts only a few minutes,don’t freak out. This will disappear as you build up your muscle strength. But if the pain is more than mild and lasts longer than 15 minutes stop exercising and speak with you physician.