Relieve Lower Back Pressure

• Exhaling, slowly lean forward, drop head toward knees and let hands drop at ankles. Hold 5 seconds.
• Inhaling, unwind, slowly bringing up the head.
• Exhaling, stretch arms toward ceiling.

Do this five times.

Relieve Upper Back And Shoulder Tension

• Lift hands to shoulder.
• Keep elbows down as you push shoulders back with your arms.
• Hold this position for 15 seconds.

Do this 5 times.

Relieve Back Tension And Stretch Hips

• Stand with feet apart and knees bent.
• Crouch your body as low as you can without pain.
• Hold this position for 5 seconds.

Do this 5 times.

Relax Shoulder, Back And Hip Muscles

• Place your palms on your lower back in a standing or sitting position.
• Stretch back your upper body.
• Hold this position for 5 seconds.

Do this 3 times.

Strengthen Back And Buttocks

• Bend your knees slightly as you stand with hands at your sides.
• Tilt your upper body forward as you push back your arms and buttocks.
• Raise your head and shoulders.
• You'll feel it in your back down to your legs.
• Hold this position for 10 seconds.

Do this 3 times.

This information is not intended as a substitute for proper health care. If you are being treated for a back problem, exercise under the direction of your health care provider.