What Type Of Exercises To Do After My Back Has Healed

If you have injured your back or undergone surgery to correct a spinal problem, the recovery process can be slow. When your physician has cleared you to begin exercising again, choose exercises that will strengthen and stretch your back muscles. Check with your doctor to make sure the exercises you pick will not put you at risk of re-injuring your back. Regular, careful back exercises can strengthen the area and help you prevent future injuries.

Cardiovascular Exercises

Cardiovascular exercises get your body moving and your heart pumping. They help burn calories so you can maintain a healthy weight. Although you have recovered from your injuries, it's still best to engage in low-impact exercise. These exercises do not involve striking the ground too hard, as this can cause strain to the back. Examples include walking, swimming and bicycle riding. If you find sitting on a regular bicycle is hard on your back, a recumbent bicycle is another option. Work your way up to five exercise sessions per week, for 30 minutes per session.

Stretching Exercises

Regular stretching can keep your back muscles limber and loose. These exercises can be performed on a daily basis. Movements like pulling your knee toward your chest or reaching toward your toes will stretch the lower back. Stretching the backs of your thighs -- the hamstring muscles -- also helps. Place one leg on a step and bend the leg to lean forward and stretch the hamstrings. Do not let your knee go over your ankle, because this can cause knee strain.

Stabilization Exercises

Strengthening your core muscles can help protect you from future back injury, as these muscles support the back. The core back and abdominal muscles can be strengthened with abdominal crunches performed on the floor or on a stability ball. Back extensions, which involve lying on your stomach and activating your back muscles to lift your torso up, also can strengthen the core. This exercise can be performed on a stability ball for added support.

Exercises to Avoid

High-impact exercises and those that involve twisting the back can place too much strain on your recovering back. Get clearance with your physician if you wish to play golf or tennis, which require twisting. Avoid impact sports like football, basketball or soccer, which put you at greater risk for injury. Any exercise, even if it is low-impact, can be dangerous if you experience pain while performing it. Stop immediately if an exercise causes back pain.