Back Strengthening Exercises

If you have experienced back pain for any period of time, you've probably started to notice a decrease in your strength and as a result a loss in stability and balance. This is quite normal. However, loss of strength and balance increases your vulnerability to injury and makes you more likely to become stressed, both physically and emotionally.

The solution? With your physician's recommendation, try a routine that include 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 they should not be overlooked when doing back muscle exercises.

General guidelines suggest that until you know how your body will react to new exercise only do a few repetitions of each. Once your are comfortable with your routine then build up to a higher level, always staying within your comfort zone.

Along the way you're likely to find that some exercises will work for you while others may not.

Experiment!

Try exercises to strengthen back muscles and stretching exercises, to relieve tight back muslces, until you have the right combination, but don't continue any exercise that increases your pain or discomfort.

You may also be interested in:
Back Exercises, Back Pain, Back Stretching Exercise, Upper Back Exercises

Easy Back Strengthening Exercise

Your back rehabilitation program, whether it's for chronic back pain or an occasional flare-up, will likely include back exercises like these.

Treat your back as a whole...

For maximum benefit consider a combination of low back strengthening exercises, with middle and upper back exercises. So as not to risk injury, it's always a good idea to begin your workout with some type of warm up or stretching exercise.

Do you have arthritis or hip pain? Because exercises such as these are often recommended as hip pain exercises and included in arthritis exercise programs you may want to ask your doctor if they would be appropriate for your situation.

As with any exercise program, before beginning you should consult with your physician. DO NOT attempt exercise after a back injury or back surgery without their recommendation.

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 your back, but your thighs too!

1. Stand with your back against a wall with your feet, shoulder width apart, around 15 inches from the wall.
2. Slowly, slide down the wall into a sitting position, with your knees at a 90 degree angle.
3. Hold for five seconds and then slowly work your way back up the wall.
4. 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.

1. Lay on your stomach, placing elbows and forearms on the floor.
2. In a push-up position, balance on your toes and elbows.
3. Keep your back and legs straight, thus the name "The Plank". Hold for 5 seconds.
4. Relax and then repeat 5.

Lower Back Strengthening Exercise

1. Lie on your back, feet flat on the floor with knees raised.
2. Gently bend knees towards one side, bringing them as close to the floor as possible.
3. Hold for 5 seconds and then return to the starting position.
4. Repeat 5 times, alternating sides.

Arm Reach

1. On the floor, rest on your knees and the palms of your hands.
2. Raise one arm to stretch it out in front of you. Keep your head and back parallel to the floor.
3. Hold for 5 seconds and then return to the starting position.
4. Repeat 5 times, alternating sides.

1. 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.
2. Slowly raise your hips without arching your back or sticking your stomach out.
3. Hold for 5 seconds.
4. Slowly return your hips to the starting position.
5. Repeat 5 times.

Cat Stretch

1. 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.
2. 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.
3. Lower your chin as though pointing down towards your navel.
4. Relax with your spine in a neutral position. Alternate with Cow Stretch, repeating 5-10 times each.

Cow Stretch

1. 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.
2. Drop your abdomen towards the floor and raise your eyes up toward the ceiling, creating an arch in your back.
3. Let the movement begin at your tail bone and work its way up toward your neck.
4. Relax with your spine in a neutral position. Alternate with Cat Stretch, repeating 5-10 times each.