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.
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.
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!
- 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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