Chronic back pain can be detrimental to quality of life, health and lifestyle. As a physical therapist as well as fitness instructor, these are some exercises that are helpful to decrease back pain and improve quality of life.

Transverse abdominal activation: Contract your lower abdominals as if you were trying to lift one leg from the table. Initiate the movement but do no lift foot greater than 1 inch from the table. Repeat opposite side. Repeat 20 times. Do 2 times a day.

Pelvic tilt: Lie on your back with your knees bent. Next, arch your low back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion. Repeat 20 times. Do 2 times a day.

Glut sets: While lying on your back, squeeze your buttocks and hold.  Repeat 20 times. Do 2 times a day.

Lateral trunk rotation: Lying on your back with your knees bent, gently move your knees side-to-side.  Hold for 5 seconds on each side. Repeat 20 times. Do 2 times a day

Single Knee to chest stretch:While Lying on your back, hold your knee and gently pull it up towards your chest. Repeat 20 times. Do 2 times a day

If pain increase with any of these exercises. Please consult with your physician and/or physical therapist for further assessment.

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fitbytandem

My life revolves around health and fitness. As a young child, I enjoyed the different style of dance. As an adult, I became a physical therapist. I helped people recover from injuries, pain or surgery. I also enjoy working out in my spare time. So I started teaching group fitness classes.
This blog is all about health, fitness, and healthy lifestyle.