While many think only workers in physically demanding occupations experience back injuries, those injuries are not limited. According to the Bureau of Labor Statistics, more than 220,000 workers from all employment sectors took time off for back injuries in 2008. Proper exercise is important for preventing injuries and reducing back pain. Effective back exercises strengthen the muscles without putting excessive pressure on the spine, hips and shoulders.
Yoga
Yoga poses are effective for relieving back pain and strengthening the muscles, according to the University of Maryland Medical Center. Practicing yoga can also help prevent disk herniations, the most common type of back injuries, notes Yoga Journal. The child's pose is an excellent stretching exercise--sit on your knees with your lower legs flat on the floor and your buttocks on your heels, then lower your torso so your forehead is on the floor or yoga mat. Stretch your arms in front of you and hold for five to 10 seconds.
Abdominal Crunch
According to MayoClinic.com, core-strengthening exercises help prevent back injuries by balancing the back and abdominal muscles. The abdominal crunch is an effective core-strengthening exercise that does not place excessive stress on the spine. Lie on your back on an exercise mat and place your feet flat on a wall so that your knees are bent at 90 degrees. Cross your arms over your chest. Lift your head and shoulders off the floor by tightening your abdominal muscles. Repeat eight to 10 times.
Modified Plank
The modified plank is another core-strengthening exercise that helps prevent back injuries by building the abdominal and back muscles, according to MayoClinic.com. Start face down on your forearms and knees. Tighten your abdominal muscles to push your elbows and knees toward each other. Your knees and elbows should not actually move. Relax and repeat eight to 10 times.
References
- Bureau of Labor Statistics: Nonfatal Cases Involving Days Away From Work--Selected Characteristics
- University of Maryland Medical Center: Back Pain and Sciatica: Prevention and Self Care
- Yoga Journal: Back Builders
- MayoClinic.com: Core Exercises--Abdominal Crunch
- MayoClinic.com: Core Exercises--Modified Plank
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