A great strategy for managing backache is to work onstrengtheningandstretchingyour hips.
One-legged balance challenges improve power and coordination of the hip muscles.
Keep your arms down by your sides and don’t make a run at tilt your torso.
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Bend over at your hip joint, keeping your spine straight and remembering to breathe.
Stay there for up to 10 secondsbut stop if you begin to lose your form or experience pain.
A few variations:
Take the Stairs Sideways.
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Consider climbing and/or descending a few stairs sideways to help strengthen your hip muscles and build balance.
Hold onto something if you need steadying, and stay there for up to 15 seconds.
Repeat this about 5-10 times per day for each leg.
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This challenge is advanced, so it’s not for everyone.
The idea is to bend at the hips until you are parallel to the floor.
With practice, you may be able to build up your ability and the amount of time you spend.
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A good goal could be 5 or even 10 seconds at a time.
Don’t forget to do this on the other side.
The Centers for Disease Control and Prevention.Benefits of physical activity.
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