Flexibility And Strength Exercises Can Help Ease Your Back Pain

If you have ever had a serious backache, you can appreciate just how vital your back is - even for activities you think don't entail the back. For example, squeezing a tennis ball utilizes more muscles than the ones in your hand; the latissimus dorsi and other back muscles are also employed during this movement.

The latissimus dorsi, or "lats", are the large muscles down your sides - in men these produce the "triangle shape" when well defined. As an example, squeeze a tennis ball - do you feel it? You will feel a tensing of these muscles on the same side of your body as the arm used to squeeze the ball. And if you have back pain, you won'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.

Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should 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 feel any pain while doing these exercises, stop immediately. While some mild discomfort is normal, pain is not, and you should talk to your doctor if this occurs.