To treat back pain, a doctor or physical therapist may prescribe heat, ice, medication or electrical stimulation for pain management. He or she may also recommend stretching and strengthening your back and abdominal muscles to help improve your posture and stop pain from coming back. With your doctor's approval, you can try these simple exercises at home. They can be done with a simple, medium-resistance exercise band.
Reverse Fly
The reverse fly can be performed either standing up straight with no exercise equipment or while holding the ends of a resistance band. If you choose to use a band (the more advanced option), attach the band to a stationary object, such as a bar, pole or hand rail. Test the band to make sure the object is truly stationary before beginning the exercise. Holding your hands slightly lower than chest height, extend your arms out in front of you. With straight arms, pull your hands apart and to your sides, squeezing your shoulder blades together as you extend as far to your sides as you are able. Return to your initial position. Repeat eight to 10 times.
Seated Row
The seated row requires an exercise band for maximum benefit. Sitting down with good posture, extend your legs out straight in front of you, your feet flexed so that your toes point toward the ceiling. Place the center portion of the band under the instep of your shoe and grab on to the ends of the band. Make sure that each side of the band has the same amount of resistance and that your feet are approximately shoulder width apart. Draw your hands back and up toward each side of your chest by bending at the elbow. Return to your initial position. Repeat eight to 10 times.
Shoulder Bridge
The shoulder bridge, a Pilates movement, both stretches and helps to strengthen the muscles attached to the vertebrae. Begin by lying on your back. For an advanced exercise, extend one leg up with the toe pointed toward the ceiling and bend your other leg so that your foot is flat on the ground and the knee is pointed up toward the ceiling. For a more basic exercise, leave both feet on the ground. Pull in your navel and roll up one vertebra at a time until your hips are lifted as far as possible off the ground and your back is still flat. Release slowly, one vertebra at a time.
Standing Back Stretch
Standing with your feet about shoulder width apart, lift up your head and relax your shoulders so that you have good posture. Pull your navel in toward your stomach and breathe in. As you exhale, reach both arms forward in front of you and interlace your fingers so that your palms face away from you. Reach both hands and arms forward as you feel a stretch in the middle of your back. Try to separate your shoulder blades and breathe deeply into the stretch for about 30 seconds.
Precautions
Always be sure to let your heart rate recover before you perform supine exercises if you have been engaging in cardiovascular activity.
When caring for your back, safety is of the utmost importance. If you think you may have a back injury or a slipped disc, consult a physician before performing any back exercises. All of these exercises are meant to improve comfort. If you feel pain during any exercise, stop immediately.
If you are a pregnant woman, talk to your doctor before engaging in exercises that require you to lie flat on your back.
References
- MayoClinic.com: Back Pain: Treatments and Drugs
- Sports Injury Clinic: Seated Row
- "Fitness Theory and Practice"; Peg Jordan, R.N.; 1997
- "The Pilates Method of Physical and Mental Conditioning"; P. Friedman; 1981
- Center for Young Women's Health: Upper Back Stretch
