Reply #28: This happened to me a number of years ago [View All]

A physical therapist gave these exercises to do on a regular basis, even while I was hurting:

1) Lie on floor, knees bent, arms at sides, lift head and neck (NOT shoulders!) off floor (like "scrunches") and HOLD for up to one minute.
No repetitions.

2) Lie on floor, knees bent, arms at sides, bring knees as close to your chest as possible and HOLD for up to one minute. Again, no repetitions.

3) Lie on floor, knees bent, arms at sides, lift buttocks off floor as high as possible and HOLD for up to one minute. No repetitions.

Holding your position in these exercises instead of going for repetition helps stretch muscles that are contracting without putting further strain on your back. When you are in pain, you should do them several times a day.

I have not had any back problems since I started doing these, other than menstrual-related backache. I do them more often at the first sign of discomfort, and it helps immensely.

I hope you're better soon!