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Home » SCIENCE AND NATURE in CT » CONNECTICUT (all topics) » A Healthier You
A Healthier You

Ease Back Pain With These Three Easy-To-Do Exercises

By Jim Cipriani | June 01, 2011

Did you know it's estimated that 80% of Americans have suffered or will suffer from back pain at one time in their lives? Eight out of ten?!?!? Holy Smokes!!!

And take it from a member of that 80%, you don't want to be one of those eight! Back pain can be nagging and relentless. It's no fun AT ALL.

That's why today I'm giving you three simple exercises you can do anytime and anywhere that will help ease any discomfort in your back.

Hip Rolls

Ever played with a hula hoop? This is pretty much the same movement. Start with your feet shoulder-width apart. Place both hands on your hips. Now push your hips forward. Roll them out to the left. Then back. Then to the right. Then forward. Do left hip circles ten times. Then roll to the right ten times.

Waist Twists

Start with your feet shoulder-width apart. Let your arms hang by your sides. Now start twisting from your waist. Go to the left first. Twist as far as you can go and look as far back as you can.

The momentum will naturally bring your hands around. Let them gently touch your lower back at the end of the full twist. Now unwind and start twisting to the right. Again, look as far back right as you can. Let the arms swing and touch your lower back. Do this ten times. But not fast and don't be ballistic about it.

Knee Bends

You may want to try this one out holding onto a support (like a table, desk or chair) first. Keep your feet shoulder-width apart. Now bend at the knees and gently go as far down as you can go.

Unlike the form in a proper squat, you can roll up on the balls of your feet, letting your heels rise off of the floor (think of a catcher behind home plate). Now stand back up and return to the starting position. Repeat this one ten times. Remember to go slow and easy. Inhale as you bend down and exhale as you push yourself back up.

You'll want to do these exercises two to three times a day for maximum benefit (at wake-up, pre-workout, and before bed). They'll get your blood pumping and help give you that pain relief you're looking for.

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