1) Lie on your stomach, with your hands on the floor directly beneath your shoulders. Slowly straighten your arms, while keeping your spine relaxed. Allow only your upper torso to move up from the floor.
2) Arch your back passively as your hip bones remain on the floor. Straighten your arms as much as is comfortable for your back. Slowly bend your arms so your upper torso returns to the floor. Repeat these movement about ten times.
Swimming is probably the best form of exercise to relieve chronic back pain. When you swim the breaststroke, you must be careful to put your face in the water every few strokes, otherwise you will be arching your lower back which is likely to aggravate your back pain.
Jogging is also a good form of exercise for people who suffer from back pain. Those people who experience chronic, or recurrent back pain, and who take up jogging as a form of exercise, should avoid all hard surfaces. They should also wear cushioned insoles to reduce the amount of jarring through the spine each time your feet hit the ground.
Strength exercises that require lifting weights can also be of benefit in relieving back pain. However, it is important that you take some precautions when doing strength exercises. Always use an exercise mat for any floor exercises that you do. You should also keep your knees bent during sit-ups in order to reduce the chances of aggravating existing problems in your lower back.
To ease back pain, you can try elevating your knees a foot or so. Place a pillow under your knees so they are elevated about 12 inches in order to keep your hips lightly flexed. The best pillow to use may be an inflatable pillow because foam pillows are likely to become compressed with use.
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