Ways to perform Back Pain Exercises at Home

These at-home exercises will improve your muscle tone and relieve back pain that you may be experiencing. Injuries in the back usually consist of muscle and ligament tearing and can progress to disc budging and herniation.

One simple relief that patients can incorporate is to lay flat with your legs and feet extended with your hands crossed on your chest, similar to the morbid pose of the contents of a casket at a funeral. This helps to elongate the back and entire body increasing desperately needed blood flow to all organs in order to promote cell growth. You can also use a pillow under your knee, which will stretch the back muscle a little further to promote healing. Do these exercises consistently each morning and you will find your recovering to be more speedy.

There are some ancient Chinese remedies that have existed for about 2500 years. It incorporates not only the aforementioned stretching, but also massage, acupuncture, herbs and rubs.

Those opt to go to traditional Chinese practitioners for some of these remedies and to administer the therapy, and some take these therapies into their own hands. There are further options one can follow safely:

Place yourself on a firm bed or the floor and lay down on your back. Slowly raise your knees beyond the point of your stomach. Spread your knees by firmly holding your lower legs, just a little bit.

Remember to exhale during this exercise; using muscles will release lactic acid, so blowing off carbon dioxide will alleviate muscle cramping.

Relax your back and concentrate on relaxing all your muscles and mind; similar to meditation.

Bend knees and you can move your feet toward your bottom.

Remember to breath in and out as you flatten your back onto the floor, pretend you are pushing your belly button toward the floor. Hold the position for as long as you can, then release this position so your back is curved again. Repeat this step three to four times.

Now you should hang your legs off the end of the table or the bed at the knees - turning only at your waist. Again, remember to breathe as you feel the assistance of gravity helping with the realignment of your spine. Hold your stretch for several seconds to gain the best stretch possible in the abdominal. Exhale during this stretch to release the lactic acid that collects in muscles, reducing cramps.

If you follow these home exercises, it will work in synergy with a good chiropractor and physical therapist to make for a better outcome, and less chance of permanent damage to your back.