According to the Cleveland Clinic, 80 percent to 90 percent of people in the U.S. will experience some sort of back pain. To keep from becoming disabled, exercises to strengthen the back should be incorporated into a regular fitness routine. Strengthening the abdominal, or core, muscles is as important as working on back muscles to prevent back problems, according to an article on Bigbackpain.com. Before beginning any new exercise program for your back, discuss your condition with your doctor.
Fitness Ball
A fitness ball is an inexpensive piece of equipment that comes in a variety of sizes. The Mayo Clinic recommends finding one that enables you to sit on it with your knees at a right angle when your feet are firmly on the floor. You can do a variety of exercises for core strength on the fitness ball. One of the exercises recommended by Back.com includes a lumbar stabilization movement. To do this, lie on your back and drape your knees over the ball. Slowly lift one leg and contract your abdominal muscles. Hold, then relax. Repeat this exercise five times with each leg.
Weightlifting Belt
Dr. Edward Laskowski at the Mayo Clinic says you may want to consider using a weightlifting belt if you power lift, but it isn't essential. This belt helps remind you to keep your spine in the proper position, but it doesn't protect your back.
Inversion Table
With an inversion table, your head is lower than your feet, which provides traction that theoretically helps straighten your spine. While you are in this position, you can do exercises to add to the effect. Most inversion tables come with exercise suggestions, including a modified crunch and side-to-side twists.
Foam Rollers
Using foam rollers gives you the double benefit of massaging back muscles and connective tissue while providing assistance in a variety of core exercises. An article on Runningtimes.com says that a foam roller is the best way to exercise while preventing knots in the muscles.
Treadmill or Stationary Bike
Low-impact aerobic exercises can help strengthen the back and core muscles. If you want to work out indoors, a treadmill or stationary bike will give you the low-impact exercise you need without having to worry about the weather, cars or pests. Back.com recommends keeping your spine in a neutral position while you ride a stationary bike, or you can walk on a treadmill for 20 to 30 minutes.
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