The most worrisome aspect of a back injury is not necessarily the pain, but that one back injury will generally promote future back injuries. For many people, the start of back pain is synonymous with aging, and the aches are accepted as a part of life. But it doesn't need to be this way. Back muscles can be made healthy again with simple stretches and exercises to keep them elastic and healthy. These are easy to fit into even busy schedules.
Step 1
Warm your body and muscles up for five minutes before working out your back. Walking is the best way to do this; you need some gentle exercise to get the blood flowing.
Step 2
Lie flat on the ground with your knees bent and feet flat on the floor. Keep your butt and core muscles tight and your back flat on the ground for five seconds. Relax your muscles slowly because releasing quickly could cause a muscle spasm or strain. Repeat this exercise, known as the pelvic tilt, anywhere from five to 15 times.
Step 3
Again lie on your back with your knees bent and feet flat. Grab a leg just above the small of your knee and pull it toward your shoulder on the same side, holding for five seconds. Switch sides. Repeat this exercise at least five times.
Step 4
Sit on a chair, placing your ankle on top of the opposite knee so your legs are crossed. Lean forward and hold for 30 seconds. Repeat on the other side.
Step 5
Stretch your back using a twisting exercise. Lie flat on your back with your arms stretched out away from your body. Bring your knees up to your chest. As you slowly lower your knees to the floor on one side of your body, exhale. Then inhale as you lift them up back to center above your chest. Repeat on the opposite side. Do this exercise at least five times.
Tips and Warnings
- If you have chronic back problems or a back injury, talk to your doctor before doing a twist exercise.
Member Comments