Tired of back pain?

According to a recent poll back pain is the most common pain complaint in the United States.  Almost 60 million people report back pain to their doctor every year.  Combinations of poor posture at work, lack of core strength, and worn out mattresses can all contribute to back pain.  Most people will have bouts of back pain at some point in their lifetime. Follow these three simple exercises to help strengthen and decompress your spine to avoid future episodes of back pain and to maintain proper spinal health.

Posture 1

Begin by lying face down.

Toes pressing into the floor and stretching the calf muscles.

Knees pressed together.

Arms at your side with pinky fingers touching hips.

Take a deep breath in and as you inhale raise your torso up slightly off the ground.

Tuck your chin toward you chest.

Engage your back muscles by pulling your elbows and shoulder blades together.

Maintain your elevated torso on each breath, take 4 deep breaths in and out.

Posture 2

Begin by lying face down.

Toes pressing into the floor and stretching the calf muscles.

Knees pressed together.

Hands up near your shoulders with your thumbs touching your shoulder/chest.

Take a deep breath in and as you inhale raise your torso up slightly off the ground.

Tuck your chin toward you chest.

Engage your back muscles by pulling your elbows and shoulder blades together.

Maintain your elevated torso on each breath, take 4 deep breaths in and out.

Posture 3

Begin by lying face down.

Toes pressing into the floor and stretching the calf muscles.

Knees pressed together.

Stretch your arms above your head pressing fingers into the floor.

Reach and press into the floor with fingertips and toes, feel the deep stretch/decompression in the

back.Take 4 deep breaths in and out.

Add these 3 simple exercises to your daily routine to help prevent back pain before it even begins. Make sure to do them on a carpeted floor or on a yoga mat for extra cushion.  Work your way up to 3 sets of each posture and make sure to stop if you feel an increase in back pain while doing the exercise.