Back Pain ExercisesThe following back pain exercises will help ease your aching muscles bringing welcome relief. Are you suffering from chronic or intermittent back pain? Are you trying to wean yourself off of meds? There is hope for back pain sufferers that is far better than pain medications or that back surgery will cure your problem.Yes, there are times when surgery is necessary to help fix a problem and bring about a better quality of life but only if it is an emergency or other holistic options have been exhausted. Whether you are sedentary or an elite athlete, tight muscles in your hips, thighs and buttocks can put strain on your lower back resulting in back pain. Regular stretching has been proven to be a very effective solution. A healthy back is a strong back that is flexible. Before you get out of bed in the morning you should add these stretching exercises as a daily routine. Single/Double Knee To Chest StretchLie on your back with your left leg straight. Tilt your pelvis to flatten your low back. Bring your right knee toward your chest, then pull gently with both hands until you feel a stretch in the low back and hip. Hold this stretch for a count 10 and do 3-5 repetitions. Repeat this on the other leg. After you complete the single knee to chest stretch pull both of your knees to your chest and hold for a count of 10 seconds and also do about 3-5 reps. These back pain exercises are excellent for stretching the back muscles and relieving back pain. Hamstring StretchTight hamstrings can be a culprit of chronic back pain. They are one of the tightest muscle groups for most people no matter what age. There are several ways to stretch your hamstrings. One is to lie on your back with your legs straight. Bend the right leg at the hip and knee and hold the thigh upright with your hands or a belt. Straighten your knee as far as you can without moving your thigh and pull your toes toward your knee for a better stretch. Hold for about 30 seconds and repeat 2-3 times to each leg. This can also be done lying on your back with your leg up against a wall. Hip-Buttock StretchSitting upright, place your right leg over your left leg, place your hands on your right knee and gently pull your right knee towards your left shoulder. Hold 10 seconds and repeat to other leg. 
If you have pain in your back doing the hip-buttock stretch sitting upright then do it lying on your back. Place your right ankle on your left knee. Grasp behind your left thigh with both hands and pull your left knee towards your chest. Hold 10 seconds and repeat to opposite leg. Related Articles
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