Back pain

Exercises that can help with back pain.

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Start on all fours. Arch your back, looking down towards your navel and hold the position for 4-5 sec. Reverse the arch looking up and hold for 4-5 sec., then rest for 4-5 sec.
Lie on your back with your feet on the floor and your hands out to the side. Place your palms downward and keep your legs together. Allow your legs to fall to the side in a controlled motion, using your stomach muscles to lift them up again while keeping your lower back pressed down on the mat.
Lie on your back with your knees bent. Contract your buttocks and raise your pelvis and lower back off the mat. Hold for 3-5 sec., then rest for 3-5 sec.


Stand upright using the ball as back support against a wall. Find the neutral position of your back and pelvis. "Flatten" your abdomen and bend your knees until you reach seated position. Push back up and repeat.
Lie on your back with your legs raised. Tilt your pelvis backward. Activate the lower and profounder part of your abdominal muscles, pull your navel inward and "flatten" your abdomen. Do cycling movements with your legs without letting them touch the floor.
Lie supine with knees bent, soles in contact with the surface and arms out to the side. Contract your flank muscles on one side, avoid rotating your torso. Return and repeat on the opposite side.


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Lie on your back with your knees bent and feet flat on the floor. Press your lower back against the floor and slightly raise your pelvis. From this position tilt back by pushing your buttocks against the floor until your lower back is arched.
Lie on your back with your legs straight and your arms straight out to the side. Then lift one leg straight up from the floor, rotate your body towards the opposite side and move the foot to the floor. Arms, upper back and shoulders are on the floor at all time. Move calmly back to starting position and repeat to the opposite side.
On all fours. Lift your unaffected arm together with the opposite sides leg. Supporting yourself on one knee and the affected arm. Hold the position. Return to initial position. The exercise should be pain free.


Fold the mat 3-4 times. Stand on the mat, raise one leg and bend your hip slightly forward. Straighten your active leg backward and raise your opposite arm while keeping your balance. Repeat for the other side. Keep your back straight throughout the exercise.
Place your elbows below your shoulders, with toes on the floor and your hip straightened. Tighten your back and stomach. Stabilize your body and hold the position. Push yourself up to straight arms and back again on your elbows alternately.
Lie on your side, resting on one elbow and one knee. Raise your pelvis so that your body curves slightly upwards. Hold for 3-5 sec., then rest for 3-5 sec. Repeat for the other side.

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