Chest Raise
Some of the best exercises to do when rehabbing your back are stretches. In this exercise, lie on your stomach. Your hands should be at shoulder height, and you should push up with your hands and raise up with your head. Arch your back and hold for three seconds. Lower to the starting position and do 10 of these exercises. Take a 30-second break and repeat the set.
Arm Stretch
Place your right arm behind your head. Take hold of your right hand with your left hand and pull it down, forcing your to bend your neck and back. You should feel a gentle pressure on your back as you pull your hand down. Hold for three seconds. Do 10 reps and then switch arm positions and do another set.
Back Bridges
Lie down on the floor. Place your hands at waist level and then press up with your hand and buttocks. Raise your lower back six inches off the floor and hold for three seconds. Return to your starting position and do 10 back bridges. Take a 30-second break and repeat the set.
Wall Stretch
Stand about 10 to 12 inches from the wall. Place your hands on the wall at shoulder height. Move your right foot forward about 8 inches. Stand as straight as possible, putting slight pressure on your lower back. Do this for three seconds and relax. Do 10 of these stretches, take a 30-second break and repeat the set.
About The Author
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
