When your back is hurting, you probably aren’t thinking about a quick visit to the gym and fortunately you don’t have to but many specialists agree that exercise is just what the doctor may order. The following five exercises will help you stretch and strengthen your back muscles in the comfort of your own home.

Chronic back pain generally causes daily suffering and the following series of light exercises may help to gradually ease the pain by working out and stretching certain muscle groups. It’s always advisable to seek the professional opinion of your doctor, especially if you are currently under their care for your back pain.

Half Way Push Ups. Assuming the push up position, push yourself up using your hands while keeping your pelvis flat against the floor. Arch your back until you are looking up at the ceiling. This stretch will strengthen the lower part of your back.

Crunch Sit Ups. Remember, you are looking for a nice stretch here and not trying to build washboard stomach muscles so don’t let this exercise scare you. Lie flat on your back, keeping your feet on the floor. Fold your arms into a crossed position across your chest, your hands will rest on the opposite shoulder. Keeping the lower part of your back on the floor, raise your head, shoulders and top part of your body as far as you can. Hold for a second, lie back down and repeat.

Take A Quick Swim. No pool necessary. While flat on your stomach, lift one arm while lifting the opposite leg. If you lift your right arm, also lift your left leg and then switch. This will stretch and strengthen the lower back area.

Take A Real Swim. If the weather is agreeable and you have access, swimming is an excellent way to relax and stretch your muscles with the least amount of resistance.

Ride A Bike. Position a stationary bicycle in front of a mirror. Making sure to keep your back straight, pedal away. You may find it necessary to adjust the bikes handles so that you are able to sit straight and maintain proper posture.

The purpose of these exercises is to stretch and strengthen, there are no rewards for “going the extra mile”. If it hurts, quit. A little discomfort in the beginning is understandable but start slowly and work your way up in repetitions.

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