The back is a vulnerable area of the body. It has many bones, ligaments, tendons and muscles that are constantly being stressed in twisting and compressing motions. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, back pain is one of the most common medical problems, and it affects nearly 8 out of 10 people at some during their lives. To prevent back injuries or pain, there are several exercises you can do that involve stretching and strengthening your back and abdominal muscles.
Step 1
Place your hands directly under your shoulders with your arms straight, but not fully extended, for a cat-cow exercise. Take an inhale; then as you exhale, bring your chin in toward your chest while you lift your back up in the air in an arching fashion. Hold for a second, then slowly lower your back and let your stomach come down toward the floor as you are inhaling; your back should now be arched. Hold for a second, then repeat the process of lifting on the exhale and lowering on the inhale. Go back and forth 10 to 12 times.
Step 2
Do a knee-to-chest pull, starting from a lying position on your back. Bend your knees, lift your legs up and grab your shins with your hands. Pull your knees into your chest, hold for 20 to 30 seconds, then release. Repeat three to four times.
Step 3
Come on to your hands and knees to perform bird dogs. Make sure your knees are straight down below your hips and your hands are directly under your shoulders. Extend your right arm straight in front of you and your left leg straight behind you. Hold for 20 to 30 seconds, release and switch sides. Repeat three to four times on both sides. When you are doing these, keep your abs and lower back muscles contracted and try to form a straight line with your arm and leg.
Step 4
Lie on your back with your knees bent and feet flat on the floor to do a rotational back stretch. Slowly lower your legs to the ground on your right side. Hold for 10 to 15 seconds, then slowly bring them up and repeat on your left side. Go back and forth three to four times.
Step 5
Do bridges to strengthen your lower back muscles. Lie on your back, bend your knees and place your heels on the floor as close to your butt as possible. Lift your hips up in the air until you form a straight line from your shoulders to your knees. Hold for 10 to 15 seconds and release. Repeat three to four times.
