It only takes one minor strain or pull to leave you battling with back pain for the rest of your life. You might pull a muscle while playing a game of basketball with friends, when running around with your kids or in a car accident. A slipped disc, pulled disc or strained muscle in your back can leave you with pain that lasts for years. Check out some simple exercises that you can do at home to better control your pain.
Arm and Leg Raises
Place a towel, blanket or yoga mat on the floor. Sit down on your knees with your hands planted on the floor directly under your shoulders. Take a deep breath as you slowly extend your left arm in front of you and your right leg behind you. Hold for five seconds and exhale as you plant your arm and leg back on the floor. Follow the same movements to raise your right arm and left leg. Repeat this same movement five to 10 times on each side.
Roll over onto your right side. Plant your right arm at a 90 degree angle to your body and keep your legs stretched straight out. Plant your left arm on your hip. Inhale slowly as you lift your body off the floor, making sure that you keep your hips and legs planted in the floor and only move your upper body. Exhale as you settle back to the floor.
Lie flat on the floor with your back touching the floor and your knees bent. Place your feet flat on the floor and keep a soft bend in your knees. Put your hands behind your head, take a deep breath and slowly lift your hips and buttocks off the floor. Hold for five seconds before releasing. Perform 10 to 20 repetitions each day. These simple exercises can go a long way towards helping you reduce and control the back pain that you usually experience.