If you have an injury and receive sharp shooting pain, then stop. Book an appointment to see an Exercise Physiologist and receive a specific program for your injury.
However, this is intended for the average person, who experiences back tightness, who can benefit from a great back-care program.
The following 5 exercises should be done by everyone, and be done every day. By doing these, you will go a long way to removing back pain forever.
Lying Hip Extension
Begin by lying on your back on the floor or a mat. Bend your knees, keeping your feet flat on the floor. Next, arch your back. (Tip: Think about trying to point your pubic bone toward your feet.) Hold this pose for 5 seconds, then relax back onto the floor. Flatten your back as though you are trying to pull your navel down toward the floor. Hold this pose for 5 seconds before relaxing back onto the floor. Repeat 30 times.
Hamstring Towel Stretch
Start by lying on your back, place a towel on your foot and hold each end in each hand. Pull the foot gently towards your head, you should feel a stretch down through the back of your leg. Hold each leg for 1 min and repeat 2 times.
Lay on your stomach. Link your hands and place your elbows on the floor. Lift your body off the floor so that your weight is supported by your elbows and toes only, make sure you squeeze your buttocks and abdominals making sure that you do not arch your back or raise hips too high. Hold for 30sec repeat 3 times (if this is too hard, start by being on your knees not toes).
Lower Back Rotation
Begin by lying on your back. Bend your knees and place your feet flat on the floor. Focus on keeping your shoulders touching the floor, then roll your knees to one side of your body. Hold this pose for up to 10 seconds before returning to your starting position. Repeat on the other side. Repeat 30 times.
Sit on a ball
Sitting on an exercise ball creates an unstable surface and forces you to use your deep stabilising muscles to make sure that you control your spine. This can be done in a number of ways, firstly use the ball at your work desk for at least 1 hour per day, Secondly sit on the ball in front of the tv. Raise your hand above your head, try sitting with one leg off the ground, try sitting and rotating your shoulders. The key is make sure you sit up straight and engage your muscles.