Back pain can interfere with everyday activities and can range from severely debilitating to mildly irritating, according to the American Academy of Orthopaedic Surgeons. While many back injuries require rest or surgical treatments, exercises aimed at strengthening and stretching the back can help many symptoms and alleviate future back problems.
Press-ups
Doctors at Highlands Orthopaedics and Sports Medicine report that inactivity can be the worst thing for a bad back, though it may seem counterintuitive. Immobilization can actually add to back pain because the muscles tend to tighten and become stiffer and more painful. A simple exercise like the press-up can loosen the back and keep it flexible. To perform the press-up, lie on the floor on your stomach and place your hands flat on the floor under the shoulders about shoulder-width apart. Then push up on your arms until they are fully extended. Keep your head straight and relax your back as you raise it up. Hold the position for a count of 10 and slowly lower yourself back down. Repeat 10 times.
Hamstring Stretch
The hamstring is the muscle that runs along the back of the leg and is connected to the hip and the lower back. Stretching the hamstring can provide relief to the lower-back muscle and resistance that can strengthen the important muscle. To stretch the hamstring and the lower back, wrap a rope or belt around the bottom of one raised foot while you're lying on the floor on your back. Straighten the knee in that leg as you leave the other leg bent at the knee with the foot flat on the floor. Then pull on the rope, slowly raising the leg until it is straight up in the air. Hold the position for 10 seconds, and then slowly lower the leg and repeat the move on the other leg. When your back is feeling stronger, wrap the belt around both legs and stretch them at the same time.
Bird Dog
Most back exercises can be modified for various populations and the needs of the patient, according to the American College of Sports Medicine. The bird dog is a common back exercise to strengthen and stretch a bad back. The exercise begins on the floor with you on all fours. Then raise and extend your right arm and left leg as if you're pointing at a downed bird. Stretch out and hold the position for a count of 10 and slowly lower the extremities. Repeat on the other side. Athletes or those looking to build additional strength can wear ankle weights and hold free weights as they lift their arms and legs.
Member Comments