Top 5 Exercises for Back Pain

Back pain is one of the most common work related ailment troubling many men. If there is anything besides the common cold which can lead you skipping a day at office is indeed a terrible back pain. People who have constant exposure to the computer in the same position all day long are the most likely to develop back problems. Since lower back is the most common site for the pain, here are 5 exercises concentrating on the lower back. These exercises should be performed every day or at least once in two days. If any exercise hurts, stop it immediately.

1.) Spread Eagle: Lie down on your back and stretch your arms above your head with your palms facing up. Do not bend your neck to avoid straining it; instead pay attention to your lower back. Tilting your pelvis towards the sky, push your belly inside so that the entire lower back touches the floor. Reach above your head with your right hand and push down with your left leg and hold this position for four second before changing to the next one.

2.) Pelvic Lift: Lie on your back with bent knees and flat feet on the floor. Keeping your legs together, cross your arms over your chest. Move up your pelvis and push your lower back to the floor. Steadily lift your buttocks off the floor as long as you can without straining them.

3.) Knee to Chest: Lie on your back with your hands behind one of the knees. Keep one of the legs flat on the floor and pull your thigh towards your chest. Stay in this position for fifteen seconds and then change the leg.

4.) Upper Back Stretch: Sit on a stool and rest your head and back flat against a wall. Keep lifting your arms over your head one after the other and hold for five seconds. While doing this, make your shoulders touch the wall and keep your back flat.

5.) Side Bend: Stand straight resting your arms on your sides with your feet shoulder width apart. Lower your right shoulder bending entire trunk at the waist as far as possible without straining. Hold for five seconds and then change for the next shoulder.