Back Strengthening Exercises
If you have experienced back pain
for any period
of time, you've probably started to notice a decrease in strength,
and as a result, a loss
in stability and balance.
This loss of strength and balance can increase
vulnerability to injury and making our bodies more likely to
become stressed, both physically and emotionally.
The solution? Talk with your health care provider. They may
suggest you try a routine that includes a combination of back
strengthening
exercises, back
stretching
exercise, as well as stomach
exercise.
Yes, stomach
exercise...
Since the stomach
muscles, or abdominal muscles, play
a key role in back health their value should not be overlooked when
doing back
muscle
exercises.
But, be cautious...
Until I know how my body will react
to new exercise I only do a few
repetitions of each. Once I am comfortable with my
routine then I build up to a
higher level, always staying within my comfort zone. You
should too.
Along the way you will likely find that some
exercises
work for you,
while others do
not.
Your health care provider may experiment...
...by giving you exercises to strengthen back muscles,
and stretching
exercises
to relieve tight back muscles, until you have the right combination.
The important thing however, don't continue
any exercise that increases pain or discomfort.
Easy Back Strengthening Exercise
A back rehabilitation program, whether
it's for
chronic back
pain
or an occasional flare-up, will likely include back
exercises that treat the back as a whole.
For maximum
benefit, a doctor or physical therapist may suggest a combination of
low
back strengthening
exercises, along with middle and upper
back
exercises, and will probably encourage you to begin your
workout with some type of warm
up
or stretching exercise.
Do you have arthritis
or
hip
pain? Exercises such as the ones below are often recommended
as hip pain exercises
and included in arthritis
exercise programs. You may want to ask your
doctor or physical therapist if they would be appropriate for your
situation.
If your doctor has given you a go ahead for
exercise...
A little advice for first timers (trust me, I've
learned),
use a mat for floor
exercises. Otherwise, your sore tailbone may be a reminder to do so
next
time!
Wall
Slide
Not only
good for the back, but for thighs too!
- Stand with your back against a wall with your
feet, shoulder width apart, around 15 inches from the wall.
- Slowly, slide down the wall into a sitting
position, with your knees at a 90 degree angle.
- Hold for five seconds and then slowly work your
way back up the wall.
- Repeat 5 times.
The
Plank
If
you have a foot
problem
which keeps you from balancing on your toes, as
I do, balance on your knees instead.
- Lay on your stomach, placing elbows and
forearms on the floor.
- In a push-up position, balance on your toes and
elbows.
- Keep your back and legs straight, thus the name
"The Plank". Hold for 5 seconds.
- Relax and then repeat 5.
Lower
Back
Strengthening Exercise
- Lie on your back, feet flat on the floor with
knees raised.
- Gently bend knees towards one side, bringing
them as close to the floor as possible.
- Hold for 5 seconds and then return to the
starting position.
- Repeat 5 times, alternating sides.
Arm
Reach
- On the floor, rest on your knees and the palms
of your hands.
- Raise one arm to stretch it out in front of
you. Keep your head and back parallel to the floor.
- Hold for 5 seconds and then return to the
starting position.
- Repeat 5 times, alternating sides.
Pelvic Lift
Use for
buttock strengthening
- Lie on your back with your knees bent and feet
flat on the floor. Keep your feet shoulder width apart and
arms by your side.
- Slowly raise your hips without arching your
back or sticking your stomach out.
- Hold for 5 seconds.
- Slowly return your hips to the starting
position.
- Repeat 5 times.
The Cat and
The Cow
The Cat
Stretch and Cow Stretch are two great yoga positions
that work well as
back strengthening exercises.
Cat
Stretch
- Begin with your knees on the floor and place
your hands,
palms down on the floor, with your wrists in line with your shoulders.
Relax the top of your feet to the floor.
- Arching your back round your spine, while at
the same time
keeping your tail bone and the base of your neck in the starting
position.
- Lower your chin as though pointing down towards
your navel.
- Relax with your spine in a neutral position.
Alternate with Cow Stretch, repeating 5-10 times each.
Cow
Stretch
- Begin with your knees on the floor and place
your hands,
palms down on
the floor, with your wrists in line with your shoulders. Curl
you toes under.
- Drop your abdomen towards the floor and raise
your eyes up
toward the ceiling, creating an arch in your back.
- Let the movement begin at your tail bone and
work its way
up toward your neck.
- Relax with your spine in a neutral position.
Alternate with Cat Stretch, repeating 5-10 times each.
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