Depending on the causes of your weak back, you may wonder if it is safe to exercise your back muscles. Whether you are recovering from back surgery or a sports injury, or simply needing to strengthen core muscles in your back, there are various options for safe exercise. Always check with your doctor to make sure the exercises you choose are safe.
Exercises after Surgery or Injury
According to experts at Bigbackpain.com, the best exercises shortly after a back surgery or injury are simply to maintain your normal activities. You may be required to rest for a certain amount of time after the surgery or injury, but staying in a resting state for too long can actually slow down healing. Moving from a sitting to standing position, then back to sitting while maintaining good posture is an early exercise, as are walking and mimicking normal bending activities, such as retrieving items from the refrigerator or picking items up off of the floor. Gentle stretching exercises are important for this phase of back strengthening. A heavier exercise regimen before your back pain is completely alleviated can exacerbate back problems and cause further injury.
Moderate Level Exercise For Strength
Experts at Beth Israel Deaconess Medical Center, a division of Harvard Medical School, recommend cardio and stretching exercises to strengthen the back, and also give specific exercises for strengthening back muscles. One such exercise is the back extension. Lay on your stomach and stretch arms and hands out in front of you. Try to lift your legs off the floor and hold. A variation is to try one leg at a time, holding for several seconds and for several repetitions. As you build strength, you should be able to lift the legs from this position for longer periods, and lift arms as well, as if you are in a "Superman" pose.
Yoga Poses
Beth Israel experts also recommend postures commonly seen in yoga, such as the plank, side plank, and pelvic tilt. For the plank exercise, lay on your stomach and pull yourself up to your elbows and toes. Your body should be in a straight line, like a plank, so don't allow your buttocks to raise above the rest of the level of your body. Hold this position, keeping abdominal muscles tight, for as long as you can, increasing the time as you strengthen. For a side plank exercise, turn your body to the side, and come up on one elbow, lifting your hip off the floor and still keeping a straight line. Repeat on both sides several times.
Additional Exercises
As you strengthen your core muscles, you can add back exercises to your repertoire. To help strengthen your lower back, try the pelvic tilt. Lay on your back, put your hands on your stomach, and tilt, or push, the curve of your back into the ground. Hold this posture for 15 seconds and repeat. Mayoclinic.com provides a slideshow of good back exercises. Included is the knee to chest stretch. Lay on your back with your knees up and your feet flat on the floor. Bring one knee up to your chest, using your hand behind your knee to pull your leg toward you. Repeat with the other knee, hold for 15 seconds, and then repeat with both knees at the same time. Another simple but effective exercise is the shoulder blade squeeze. Sit in a straight chair or on a bench, with your back in good posture. Draw your shoulder blades together toward the back, keeping your elbows at your sides. Hold for 10 seconds, release slowly, and repeat.
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