Flexibility and Strength Exercises Can Help Relieve Back Pain

If you have ever had a serious backache, you understand just how important your back is - even for things you think don't involve the back so much. For instance, squeezing a tennis ball involves a lot more than your hand; the latissimus dorsi and other back muscles come into play during this motion.

The latissimus dorsi or "lats" for short, are the large muscles on one's side - in men these produce the "triangle shape" when well defined. Try squeezing a tennis ball as an exercise - do you feel it? You will experience a tensing of these muscles on the same side of your body as the arm used to squeeze the ball. If you have back pain, you can't miss this.

Strong back muscles are key to playing any sport. They are used for coordination, balance and speed, as well as making a strong foundation for the movement of your limbs.

Following are a few simple exercises which you can use to improve the strength and flexibility of these important muscles. You will get the most benefit out of these exercises when they are done on a firm (not hard, just firm) surface. A hard surface will cause unnecessary discomfort on bony parts while doing these exercises.

Knee to Chest

While lying on your back, clasp both hands behind one thigh. Pull your thigh towards your chest slowly while making sure to keep your other leg flat. Flex your ankle as you do this - alternate between pointing your toe and pulling it back towards your knee while stretching your leg. Hold each position for about five seconds, switch legs and do it over again. Do ten repetitions of this exercise.

Rotations

Do this one while lying back with your feet flat on the floor, knees together and raised. Extend your arms but keep them close to your body and keep your palms flat on the floor as well. Lift your feet just slightly off the ground and by moving your knee, rotate your torso. Move your knees a little to the left, then right. Alternate the exercise by crossing your arms over your chest, then repeat.

As you continue to practice this exercise, you will build flexibility and will be able to have a wider range of motion with this exercise. Eventually, you'll be able to touch your knee to the floor.

Pelvic Press

While lying on your back, knees raised and feet on the floor, push the small of your back into the floor - you should feel your lower abdomen tense. Do this exercise with your feet together, then apart. Hold each press for about five seconds while continuing to breathe normally.

Pelvic Lift

Again, lie on your back with feet flat on the ground, knees raised. Cross your arms over your chest and legs and knees together. Raise your buttocks slightly off the floor and hold this position for five seconds. Lower them slowly back to the floor, count to two and repeat. Breathe slowly and normally while doing this exercise.

Dog Stretches

Starting position for this exercise is on all fours with your head raised - look forward to achieve proper posture for this exercise. Lowering your arms, arch your back and hold this position for two seconds before returning to your starting position. Extend one leg, parallel to the floor (or as close to parallel as possible). Hold this position for three seconds, then return to starting position again. This exercise can cause hip, leg or back pain in some - if it does this for you, stop this exercise immediately.

Repeat this exercise with the other leg. You can mix it up by extending your leg with toe pointed, then flex your ankle in a perpendicular direction to the leg; hold this position for two seconds, then repeat. You should do ten reps of this exercise for each leg.

If you experience pain while doing these exercises, discontinue immediately. While some mild discomfort is normal, pain is not and you should talk to your doctor if this occurs.

Back pain is a real problem in our world today. It can be a seriously debilitating condition, and it's not always easy to treat. Learn more about what causes back pain and what the options are in back pain treatments, including back pain relief exercises, at the Back Pain Relief site.