Bye, bye back pain

Suffer from a sore aching back? Unless the pain is sharp and sudden, you don’t have to take it lying down. Most back issues result from the back being tight and the core muscles being weak. Instead of popping another pain pill that simply masks the pain, try these moves to stretch and strengthen your back and abdominals.

The bridge: Lie down with your entire back on the floor, your legs hipwidth apart and feet flat on the floor. Keep your arms by your sides, palms facing down. Roll yourself up, starting from the tip of your tailbone to your upper back. Keep the back of your neck long and your shoulders down and level. You should create a straight line from your knees to your shoulders. Hold for 30 seconds. Roll down slowly one vertebra at a time. Work on increasing number of reps and length of time in the air.

Pain-proofing stretch. Lie flat on your stomach with your elbows directly under your shoulders and palms flat on the floor. Slowly lift your upper torso off the round, from the belly up. Once you’re upright, roll your shoulders down and back, reaching your heart and chest upward. Keep your gaze forward, chin parallel to the floor, and pull in your abdominals. Hold for 30 seconds. .