For many people with chronic low back pain, being active is far better than the alternative. Exercises may help reduce back pain and prevent recurrences. Here are three back-saving moves from the experts at the UC Berkeley Wellness Letter. (It’s a good idea to see a doctor about any long-standing back pain before starting this or any other exercise program.)
BACK EXTENSION: Lie on your stomach and use your hands to push your upper body off the floor. Gently tighten your abs and glutes. Hold for 5 seconds. Lower your torso back to the ground and relax. Repeat 10 times.
PELVIC TILT: Lie on your back with your knees bent, feet flat on the floor and arms at your sides. Tighten your abs so that the small of your back presses toward the floor. Hold for 5 seconds. Lower your torso back to the ground and relax. Repeat 10 times.
BRIDGE: Lie on your back in the manner described for the pelvic tilt. Tighten your abs and glutes, and slowly raise your hips so that your body forms a bridge. Hold for 5 to 10 seconds. Slowly lower your body to the ground and relax. Repeat 10 times.