Bad backs can be painful and limit your ability to exercise. The best way to resolve the underlying causes of a bad back and its accompanying pain, however, is to exercise, says the National Institute of Neurological Disorders and Stroke. Choose gentle exercises to stretch and strengthen the back and abdominal muscles, which support the spine and help prevent back injuries. Begin your exercise routine slowly, performing a few repetitions and increasing them as you gain strength.
Abdominal Contraction
Abdominal contractions are recommended for people with a bad back who are just beginning an exercise program, according to the American Academy of Orthopaedic Surgeons. Lie on your back with your hands on your stomach and your knees bent in a comfortable position. Tighten your abdominal muscles and imagine that you are attempting to make your belly button touch your spine. Hold the position for several seconds, then relax the muscles.
Pelvic Tilt
The pelvic tilt gently flexes the hips and stretches the abdominal and back muscles. Lie on your back with your hands at your sides, palms on the floor, and knees bent. Flatten your lower back against the floor, tilting your hips up and toward your stomach. Hold the position for several seconds, then relax and lower your hips.
Pelvic Lift
In addition to strengthening the back and abdominal muscles, the pelvic lift strengthens the buttocks muscles, states the National Institutes of Health. Lie on your back with your hands at your sides, palms on the floor. Bend your knees and separate your feet to roughly shoulder-width apart. Tighten your abdominal muscles and lift your hips while keeping your lower back on the floor. Your body should be a straight plank between your knees and upper back. Hold the pose for several seconds, then slowly lower your hips to the floor.
Cat and Camel
The cat-and-camel exercise that gently stretches the back is recommended by the Nicholas Institute of Sports Medicine and Athletic Trauma. Assume a crawling position on the floor, with your arms shoulder-width apart and your knees hip-width apart. Your back should be comfortably straight and your neck parallel with the floor. Enter the camel position by rounding your back upward and lowering your head toward the ground. Return your back to a comfortably straight position. Enter the cat position by arching your back toward the ground while keeping your arms straight and raising your head to look upward. Return your back to a comfortably straight position.
Wall Slide
If you are unable to exercise on the floor, strengthen your leg, thigh and back muscles with the wall slide. Place your back against a wall and assume a comfortable standing position with your arms hanging at your sides and your feet shoulder-width apart. Lower your body by sliding down the wall. Your goal is to look as if you were sitting in a chair. Hold the position for several seconds, then slowly slide your back up the wall and return to a standing position.
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