Back injuries can be painful and debilitating. When you suffer a back injury, your initial inclination may be to rest as much as possible and avoid movement. While that may be the way to go for the first 24 to 48 hours, getting off your feet and exercising can have dramatic results. Exercise can help strengthen the back and minimize the severity of the injury, according to Dr. Peter Ullrich of the NeuroSpine Center of Wisconsin. Before performing exercise with a back injury, consult your doctor.
Piriformis Muscle Stretching
Lower-back pain can be alleviated with certain stretches. The piriformis muscle runs from the back of the thigh bone to the base of the spine. The tightening of this muscle leads to lower-back pain and stiffness. In order to alleviate this condition, lie on the floor and bend your knees so your feet are flat on the floor. Cross your right leg over your left. Grasp below your left knee and pull up until you feel a stretching in the lower back. Hold this for 30 seconds. Then return to the starting position and do the same exercise with your left knee over your right knee.
Midsection Lifts
This is designed to relieve pain in the lower and middle back and help reverse some of the effects of degenerative disc disease. Lie down on your back on the floor and put an exercise ball under your feet. Stay balanced and don't roll the ball. Place your hands under your hips and lift up. Hold this position for five seconds and then go back to the starting position. Do this 10 times, take a 30-second break and repeat the set. This will build strength in the lower back and the core muscles.
Crunches on Exercise Ball
This exercise can help those with back pain build up the surrounding muscles and reduce pain and help regain mobility. Sit on an exercise ball and find your balance point. Lean backward as far as you can go as the ball rolls from your buttocks to your lower back and mid-back. Then roll back to the starting point, using your abdominal muscles to get back to the sitting position. Do this 10 times, take a 30-second break and repeat the set.
Lateral Flexion
Upper-back problems often cause pain and fatigue. In order to get more range of motion and reduce pain, do lateral flexion exercises. In this exercise, either stand up straight or sit as straight as you can in a chair.Tilt your head to your right shoulder, trying to touch your right ear to that shoulder. When you have gone down as far as you can, hold that position for five seconds. Tilt your head back to the starting position. Then do the same movement going toward your left shoulder. Do 10 movements to each side, take a 30-second break and repeat the set.
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