Your back is an important part of your body and your need to take care of it well. There are several back pain exercises that you can easily perform and practice in the comfort and privacy of your home. Some of them are – stand up straight. Gradually raise your hands in the direction of your roof. All the while, keep your feet flat on the ground. You will feel the strain on your lower back and this is a good thing. Repeat this exercise in sets of three.
Another back pain exercise at home would be to stand up straight and do the exercise mentioned above. Instead of bringing your hands down to your side, bring them outstretched in front of you. Hold this position for a few second and then bend down from the waist with your hands outstretched. Stay in this position for a few seconds and then come back up to the original position. Do this in sets of three.
Some exercises have to be done lying down. Lie down flat on your back and bend your knees at 90 degree angles. Contract the muscles of your abdomen. You will automatically feel your back muscles contracting as well. Hold this position for a few seconds. Another lying down exercise is to lie flat on your back and bend your knees. Lift up your head and your shoulders as far as you can go and hold for at least five seconds. Slowly relax into the original position and then repeat.
Lie flat on your stomach. Lift your upper body off the floor with the support of your arms, all the while keeping your stomach touching the floor. This will result in a upper curve of your back. Hold this position till you feel the stretch across your back.