Exercises for a Healthy Back

Exercises for a Healthy Back

Learning exercises to make your back stronger and more flexible can help you prevent back pain. If you are recovering from back pain, speak with your doctor and physical therapist about when it is safe for you to begin strength training and stretching. When you’re healthy enough, try the following exercises and stretches at least three times per week.

Partial Sit-ups

1. Lie with your back flat on the floor and bend your knees. Cross your hands over your chest or place them behind your head.
2. Raise your shoulders between 3 and 6 inches off of the floor. On your way up, exhale (while your abdominal muscles are contracted).
3. Inhale on the way down.
4. Do this slowly at least 8-10 times.

You can gradually increase the number of repetitions as you get stronger.

Pelvic Tilt

1. Lie on your back and bend your knees, keeping your feet on the floor.
2. Press your lower back into the floor and squeeze your buttocks muscles.
3. Hold for one second and relax.

You can make this exercise harder by holding for five seconds or longer. Another way to challenge yourself is by planting your feet farther from your body.

Stretch #1

1. Lie on your back with your knees bent and legs together, keeping your arms at your sides.
2. Slowly roll your knees to one side.
3. Hold for 10-20 seconds.
4. Repeat to other side.

Stretch #2

1. Lie on your back with your knees bent and feet flat on the floor.
2. Using both hands, hold one knee and bring it toward your chest.
3. Hold for 10-20 seconds.
4. Repeat with other knee.

Stretch #3

1. Facing the floor, support your body with your hands and knees.
2. Lift and straighten your right arm and stretch your right hand out in front of you while elevating and extending your left leg. Tighten your stomach muscles and keep your back straight.
3. Hold for 3 seconds, change sides and repeat. You can do this up to 20 times on each side.

Exercise to Avoid Back Pain?

Exercising too little

We often hear about the endless benefits of exercising. With that, we also know many of the negative consequences of living a sedentary lifestyle. However, did you know that lack of exercise can put us at greater risk for back pain? The idea, to work your back in order to avoid future back pain, may seem counterintuitive, but the lack of exercise leads to:

• Weak stomach and back muscles
• Inflexible back muscles, making it difficult to turn and bend down
• Being above ideal body weight, which puts pressure on the spine, especially increased abdominal size

Can we exercise too much?

Well, we know it’s possible to run until passing out, yes. Is that recommended? No.
But if you are working out regularly and the exercises are done improperly, it can lead
to back pain.  For example, cyclists tend to have back pain that may be avoided by
adjusting the seat to allow good flexibility of the back and hamstring muscles. Remember with any activity, golfing or lifting weights, using poor form can cause serious problems
with your back.

Tips for you:

• Consult with a knowledgeable trainer until you have learned the proper movements and form for the activities you do.
• Vary your workout
• Do low-impact aerobics like swimming, bicycling, and walking.
• Stretch properly before and after your workout.
• Try yoga, Tai Chi or Chi Kung. These are Chinese and Indian forms of exercise that combine low-impact movements with mediation and relaxation.