About 25 percent of U.S. adults experience one day of back pain in a three-month period, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. People who are not physically fit are more likely to suffer from back pain, resulting from weak back and abdominal muscles, according to the institute. People who suffer from chronic back pain may find relief by strengthening the back and abdominal muscles that support the spine.
Spinal Flexion
Exercises that require spinal flexion, such as abdominal crunches, open the spaces between vertebrae, taking pressure off the spinal nerves. These exercises also can strengthen the abdominal muscles.
Lie on your back, your legs bent, your hands supporting the back of your head and neck. Cross your ankles and bring your knees in toward your torso until your shins are about parallel and your thighs about perpendicular to the mat. Press your abdominal muscles into your spine. Keeping your shoulders and neck soft, lift from your abdominal muscles, slowly pulling head and shoulders off the mat. Hold at the top of the crunch, and then slowly lower shoulders and head back onto the mat, using your abdominal muscles to control the movement.
Spinal Extension
Spinal extension exercises open the spinal canal and strengthen back muscles. NIAMS reports that spinal extension exercises can reduce radiating pain that originates from the back and affects other parts of the body.
Start by lying face-down on the mat. Extend your arms straight alongside your head. Lift your right arm while simultaneously lifting your left leg. Hold at the top of the lift, then slowly return the limbs to the mat. Repeat, lifting the left arm and right leg.
To perform a more challenging variation of this exercise, lift both arms and both legs off the mat at the same time. Hold at the top of the lift, then slowly lower your limbs to the mat.
Core Stabilizers
Poor posture can create or aggravate lower back pain. Strengthening the muscles that stabilize the spine can help improve posture. Plank pose, for example, trains your muscles to work in unison to hold your spine steady.
Start in a standing position, feet about hips-width apart. Bending your knees slightly, fold over and place your hands on the mat. Walk your hands out until your body forms a straight line from head to heels. The creases of your wrists should be directly below your shoulders. Press your belly firmly into your spine. Imagine that there is a string attached to the crown of your head and another string attached to your heels, and that these strings are pulling you in both directions. This will help you to elongate your spine. Hold this plank position for 30 to 60 seconds.
Once you feel comfortable holding plank position, you can add a challenging variation. While holding plank, lift your left leg approximately 1 foot off the mat, being mindful to lift from the hip joint and to otherwise keep your body immobile. Hold your leg steady. Then slowly lower your leg to the mat, coming back into the original plank position. Repeat the exercise, lifting the right leg.
Member Comments
QusieH August 20
Really great article I'm going to start adding these exercises to my workouts. The descriptions are fantastic I can totally visualize the movements. Thanks!
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