Exercises to Treat Your Own Back

Exercises to treat your own back can be done in the comfort of your home, without the need for expensive equipment or gym memberships. Doing a variety of flexibility exercises in the form of stretching will help you to control your back pain and keep your back healthy. The exercises involve gentle movements. Do the exercises regularly to achieve the best results. To prevent injury, check with your doctor prior to starting any exercise program.

Office Chair Stretching

Do some office chair stretching to help your back. Start by doing a back stretch that will stretch your mid and lower back muscles, according to the Mayo Clinic. Sit upright in your chair, scooting your body slightly forward. You will have some room between your chair’s backrest and your back. Face forward. Put your right leg over your left leg. Place your left hand onto your right knee. Gently pull your upper body toward your left side. Slowly turn your shoulders and head to the right. Turn until you can look at the wall behind your right shoulder. Hold this stretch for 10 seconds. Slowly return to your original position. Repeat this exercise five times. Do not force the turn.

Shoulder Shrugs

Start doing some shoulder shrugs to loosen your upper back, shoulders and neck muscles. Sit upright in your chair, according to the Mayo Clinic. Slowly lift your shoulders up as far as you can toward your ears. Hold this stretch for three seconds. Slowly roll your shoulders to the back and down to your original position. Relax for five seconds. Repeat this exercise five times.

Forward Bending

Bending forward can benefit your entire back by keeping it flexible and healthy. While standing, slowly bend over. Pretend you are touching your toes, according to the physical therapy site at thephysiotherapysite.co.uk. Bend as far as you can in one smooth movement. Hold this position for five seconds. Slowly return to your original position. Repeat this exercise five times. Do not push yourself or bounce while doing this exercise.

Wall Squats

Start doing some wall squats to help your lower back pain. Stand with your back against a wall, according to the American Academy of Orthopedic Surgeons. Walk your feet 12 inches from the wall so they are in front of your body. Tighten your abdominal muscles. Slowly bend your knees to a 45-degree angle. Hold this position for five seconds. Slowly return to your upright position. Release your abdominal contraction. Relax for 10 seconds. Repeat this exercise 10 times.

Back Arching

Keep your back flexible by doing an arching exercise. Stand upright with your palms touching your buttocks, according to thephysiotherapysite.co.uk. Gently move your hips forward. Lean your upper body back as far as you comfortably can. Hold this position for 10 seconds. Slowly return to your upright position. Repeat this exercise five times.

Leg to Chest Stretch

Start doing a leg to chest stretch as an exercise to treat your own back. Lie on your back on a mat or floor. Straighten your legs. Bend your right knee and lift it up toward your chest. Place your hands over your knee and pull your knee toward your chest. This will increase your stretch. You will feel the stretch in your lower back and hip area. Keep your left leg on the surface as you do this stretch. Hold this position for five seconds. Return to your original position. Relax for five seconds. Repeat this exercise five times. Do the same exercise with your left leg.

About this Author

Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.