Exercises to Prevent Back Pain

Just as we need our back to live active lives, our back needs us. Don't wait until back pain strikes to take care of this essential part of your body. There are several exercises to keep your back strong and healthy. Try them and feel the difference.

The back has part of the core muscles of your body, allowing you to walk anywhere, stoop to play with your children, dance at a party, swim in the pool, and all physical activities that are part of the daily life of any person.

Don't wait for a back pain to worry about it or take care of it. The following exercises can help stretch your back muscles and keep them strong so that you don't injure your back that easily with any bad movement, bad position or any blow that may affect it. They are fairly simple and you can execute them at home or at work.

When on the ground lie on your back with your right leg fully extended and the left bent. With both hands press your left leg against your chest, and count 15 seconds. Straighten your left leg completely and repeat the same process with the right leg. Finally, repeat the exercise with both knees pressed against your chest at once.

After the exercise above, bend both legs with the soles of your feet on the ground. Bring your knees toward the left side without lifting the shoulders off the floor and count to 10. Return to the starting position and repeat bringing your knees toward the right side.

Continue with both knees bent. Lift your hips slowly, and arch your back without adding stress on your shoulders or neck, forming a straight line from your knees to your shoulders. Count to 5. Lower the hips in a slow manner and rest.

Now place yourself facing down on your hands and knees. Relax your back and your abdomen and let them down toward the floor. Then slowly arch your back upwards and pull your abdomen inward. Count to 5 and then rest.

If you are standing, stand with your back straight, arms at your sides and feet slightly apart. Lower your chin toward your chest, bend your elbows and push your arms backwards trying to make your shoulder blades come together. Count to 5 and then release.

Return to the starting position. Stretch your right arm above your head. Meanwhile, put your left hand on the waist and lean to that side. Hold this position for 5 seconds feeling the stretch on the right side of your torso without hurting yourself. Repeat for the same on the other side now raising the left arm.

Finally, place your palms on your lower back and slowly tilt the top of your back backward supporting your lower back with your hands so you don't get hurt. Count to 5 and slowly return to the starting position.

You can repeat the exercise up to 5 times and you don't have to do all the exercises at once or daily. Following this routine two, or three times a week will help your back. In fact, these exercises can relax your back after a busy or stressful day.