Knee to Chest
Another easy way to get a good stretch in, especially when companion-ed with any of the above routines, is the knee-to-chest stretch. This stretch is comprised of one simple movement that is accomplished by lying flat. Now that you are on the ground, laying flat and straight, extend your arms out to either side of you with your palms down flat. Now bend one knee for support, Now bend your other knee and slowly bring it to your chest while keeping the rest of your extremities flat. Once you get it as far as you can, hold the stretch for up to 30 seconds. Slowly drop your knee and repeat it the maneuver with your other leg. Do the stretch 4 times per leg.
Knee to Chest
Aerobic Exercise
This exercise suggestion is more broad because it can be changed to fit whatever you currently crave. The simple act of getting your blood flowing can go a long way toward helping your back pain. Riding a stationary bike or hitting the treadmill for half an hour can do a lot to help you out. Swimming is another option when done in moderation. No matter which form of cardio-aerobic exercise that you choose, make sure to do it in moderation and to quit if you start to feel pain in your back. Keep your core tight and focus on maintaining your balance.
Aerobic Exercise