How to Treat Back Pain at Home

A common complaint among people who rise early is their lack of flexibility. Getting out of bed or sitting down in a chair proves difficult for many. However, there is an easy solution to this problem. Before getting out of bed and again when getting back in, I perform simple exercises that yield fantastic results. These 10-minute routines take up no time at all. Starting out, you may only be able to raise your knees higher than your hips. However, continue to work hard and you'll soon be able to touch your knee to your chin or even sit upright on your legs. You won't need to support yourself while standing by gripping something. This will also allow you to lower yourself into a chair without needing help.

Before getting out of bed every morning, do these quick exercises:

• Lie down with your head propped up by a pillow. Stretch your arms above your head, and grasp both the end of the mattress and your toes. During a breath, begin by contracting your stomach. As you inhale, pull your toes up toward your head, then point them down to the foot of the bed. After this exercise, exhale completely through your lungs. When you sense that you're starting from your stomach, your stomach maintains a round shape by pumping up. To determine this, hold your breath for 8 counts, then exhale while curling your arms down to your side. Focus 5 times and be calm when you do it.

• Pull your knees up toward your chest and place your hands around them. Next, pull your knees to attempt to touch the side of your face without straining or discomfort. If you can't curl your neck to attempt this, remain on the floor with your head; continue to gently pull on your knees. In order to perform this exercise, exhale as you position your legs out in a straight line. Then stretch them out and perform the exercise five times.

• Place one arm, shoulder, and knee down on the mattress. Then, pivot and place the opposite leg on the mattress behind your body. Finally, return one leg to its original position. Do this 3 to 5 times for best results.

• As you sit up in bed, exhale slowly as you pull your navel in to empty your lungs. Next, slowly lower your arms over your head while inhaling through your nose. Next, slowly push your stomach out as you exhale through your nose. In addition to oxygenating the body, deep breathing exercises the lungs and improves oxygen delivery.

• When you inhale, lean forward as far as possible. Place your hands on your calves and push your lower back as far as possible. Take a deep breath and one by one push up one vertebra at a time. Each repetition occurs twice.

• Flexible muscles help you stay energized and alert. Any time you're active, do these simple exercises to keep your muscles flexible. Stand with your legs in front of you. When you lean forward, grab the lower part of your shoe to stretch your back. Move around often when you're not resting; this will cleanse your body of toxins. Also, drink plenty of water so that your body can release any toxins.