Keep your back feeling strong and flexible this winter with two simple exercises from board-certified pain management specialist Charles Friedman, D.O., Medical Director of Pain Relief Centers in Florida. Alternate the daily workouts or stick with one that’s best for your back.
Sore from sitting?
Lie on stomach with arms bent and hands flat on floor near shoulders.
Press forearms into floor, relaxing stomach muscles and raising upper back (but not hips or pelvis).
Hold for 15 to 30 seconds. Start with just one, if this is hard to do, and gradually work up to four repetitions.
Sore from standing?
Lie on back with knees bent and feet flat on floor.
Bring right knee to chest, keeping left foot on floor. Press lower back to floor and hold for 15 to 30 seconds.
Return foot to floor and repeat with other leg. Repeat two to four times with each leg. For more of a stretch, pull knee into chest with other leg flat on floor.
Always check with your doctor when starting a new fitness routine.
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