Back pain can cause an individual to avoid movement of all kinds to avoid the pain. Immobility will cause higher levels of pain. Canadians have discovered the various exercises that will reduce pain levels without medication. The National Benefit Authority encourages everyone to embrace healthy daily activities to prevent the onset of chronic health conditions. Proper exercise strengthens core muscles that hold the spine in alignment.
While lying on the back, the knees should be bent with the feet flat on the floor. Lift the pelvis until the spine is straight. Hold the position for five full seconds before lowering the buttocks to the floor again. Repeat three to five times.
Knee to chest
Remain lying on the floor and keep one leg flat on the floor while grasping the other knee. Slowly pull the leg toward the chest and hold for 15 seconds. The muscles in the back are stretched. Repeat three times.
While down on all fours, the neck should be straight. As the head is lowered to the floor, the right knee is brought toward the face. In a single motion, raise the face toward the ceiling and extend the leg toward the back wall. Return to the starting position and alternate legs for three repetitions.
Stand with the feet shoulder-width part and the arms relaxed at the side. The right shoulder should be lowered to the right side while the hand reaches for the knee. The muscles on the left side of the body will be stretched. Repeat while alternating sides for three repetitions.
Many other back exercises improve mobility and strengthen major muscle groups. Spinal alignment is essential for reducing back pain. Those who have chronic back pain should contact the National Benefit Authority to determine if compensation from the Canada Revenue Agency is available.