Back Pain Exercises

MANAGEMENT OF BACK PAIN What is BACK PAIN? Often caused by accidents, strains, or athletic injury, back pain is a common condition experienced by many at some point in their lives. Symptoms can range from mild aching and discomfort, to sharp pains from the neck down to the tail bone but, symptoms can often improve through self-treatment. The following back exercises can help to alleviate the pain and discomfort caused by back pain. However, if the pain increases during an exercise, stop immediately and call a doctor. Did You Know? TNITAFTAH 1. Experts estimate that as many as 80% of the population will experience a back problem at some point. 80% 2. Low back pain is the single leading cause of disability worldwide. 3. Americans spend at least $50 billion each year on back pain. $50 billion dollars Exercises for Back Pain: 1. Press Up/Sphinx Position Begin by lying flat on your stomach and slowly raise only the upper body. Keeping your forearms flat on the ground, create an arch in your lower back as you rise up into the sphinx position. Hold for 10 seconds and repeat. 2. The Cat and Dog Start on all fours and curve your abdomen toward the ceiling to create an arch in your lower back, while simultaneously bowing your head. Hold for 30 seconds and release back to the start position. 3. Knee to Chest Lying flat on your back with both legs together, place your hands under the right knee and pull the knee into your chest. Hold for 30 seconds and slowly release to start position before repeating with the other leg. Repeat 10 times on each leg. 4. Body Flexion Start in a kneeling position with your toes relaxed, resting on the floor. Lower the buttocks towards your heels as you fold your torso over your thighs, reaching your arms forward. Remember to keep your head off the ground as you hold for 30 seconds. Repeat. 5. Advanced Reach Beginning on all fours, extend your left arm forward as you push your right leg straight backward. Hold for ten seconds before returning to the start position, and repeat with your right arm and left leg. Continue to alternate arm/legs for a total of 10 repetitions. 6. Hyperextension Start by lying flat on your stomach. With your hands behind your back, raise the chest and legs off the ground and hold for 5 seconds. Repeat. Information used in the creation of this infographic has been referenced from: http://www.acatoday.org/level2_css.cfm?T1ID=138T2ID=68 Mount Sinai © 2014 The Mount Sinai Hospital, New York You are free to copy, distribute and transmit this content, but you must attribute the work to the Mount Sinai Hospital, New York. Visit: www.mountsinai.org/backexercises for more information.