Most people experience some level of back pain during their lifetime. The severity and length of time depends on many factors but can be decreased significantly, or avoided completely, with proper strength and conditioning exercises. Flexibility, strength and proper biomechanics are the keys to good back health.
Flexibility Exercise
Stretching exercises allow for sufficient flexibility to help return a pull or strain on the muscle of the low back to normal function. A few basic stretches work on a variety of muscles affiliated with the low back. Begin lying on your back with one knee bent and the other straight on the floor. Hold onto the front of the bent knee with both hands and gently pull it straight up toward your chest. Hold this for 10 seconds, always repeating with the opposite leg. Now do this exercise, but pull the knee gently toward the opposite shoulder at an angle. The next stretch begins the same, but when the hip is bent at a 90-degree angle and the knee is pointing directly toward the ceiling, use the hand opposite the bent knee to pull toward the floor at about waist height. Your goal is to touch the knee to the floor. You can increase this stretch by straightening your leg while in this rotated position. Avoid increasing pain during any of these stretches.
Strenghtening Exercise
Basic strengthening of the core or trunk muscles takes pressure off the back, helping to alleviate low back pain, and decrease future occurrence. The pelvic tilt exercise is great for beginners. Lie on your back with your knees bent, feet flat on the floor and your arms by your sides. Contracting your stomach, pull your belly button directly toward the floor. Hold this for 10 seconds, relax and repeat. Once this is easy, you may add a lift to the tilt by lifting your hips off the floor until your body is in a straight or plank position. For the next exercise, begin on your stomach with your arms straight over your head. Keeping your arms and legs straight, gently raise the right arm and left leg off the floor and hold, lower and repeat with your left arm and right leg. Once this becomes comfortable and easy to do, add a little difficulty by getting on your hands and knees and repeating the arm and leg raise.
Proprioceptive Exercise
Proprioceptive activity or exercise that helps to train where your body is in space is extremely important to allow for the correct biomechanics or movement of the body. Daily training of basic balance is easy to work into your everyday activities. You can stand on one foot and put on your sock and shoe. You can practice standing on one foot while cooking at the stove, or doing the dishes. Make sure that you're steady so that you don't fall while practicing proprioceptive activities.
