Potential causes of back injuries include automobile accidents, collisions while playing sports, improper lifting technique and sudden awkward movements, such as jerking or twisting your torso. Exercise is an important part of the rehabilitation process following back injuries. Performing exercises to increase flexibility and strength in your back may help ease pain and prevent recurring injuries. Consult with your doctor or a physical therapist to determine which exercises are most appropriate for your condition.
Spine Flexion Stretch
Following a back injury, begin performing stretching exercises to restore normal ranges of motion early in the rehabilitation process. The spine flexion stretch targets the lower back muscles that facilitate extension and hyperextension of the spine. Sit upright in a chair with your knees bent and feet flat on the floor. Spread your feet and knees at least 12 inches apart. Bend forward at your waist as far as possible, moving your head between your knees, and extend your arms under the chair. Hold this position briefly, then slowly return to the starting position. Perform one to three sets of 10 to 15 repetitions.
Reverse Extensions
After regaining flexibility, add strengthening exercises to your rehabilitation program. Reverse extensions strengthen the lower back extensors. Lie with your chest on top of a stability ball and your toes on the floor, spread about 6 inches apart. Place your hands on the floor opposite your feet and walk them forward until your knees are on top of the ball. Keeping your hands in place, move your torso backward and downward, rolling the ball to your thighs. Then, move your upper body forward and upward, rolling the ball to your knees, and repeat. Perform five repetitions.
Shoulder Rolls
Shoulder rolls stretch the muscles of your upper back, helping you rehabilitate an upper-back injury. Sit or stand upright with your arms hanging at your sides. Shrug both shoulders toward your ears at the same time, then forward, downward and backward in a circular motion. Complete 10 to 15 repetitions, then reverse directions, circling your shoulders upward, backward, downward and forward for the same number of repetitions. Hold dumbbells in your hands to add resistance if desired.
Reverse Lateral Raises
After performing shoulder rolls for several days without pain, try reverse lateral raises, which strengthen the rhomboids and trapezius muscles in your upper back. Lie face down on an inclined bench with your feet on the floor. Hold dumbbells and extend your arms in front of your chest, perpendicular to your torso. Arc the weights away from each other and upward until your arms form a straight line across your chest, then return to the starting position slowly and repeat. Allow your elbows to flex sightly throughout the movement. Perform 15 repetitions with light dumbbells at first, then gradually increase the weight and decrease the repetitions.
Member Comments