Back Injury Prevention Exercises

Mar 15, 2011 | By Nicole Hogan

Back injuries can be caused by a wide range of factors including stress, sports, lifting with poor form or performing work that requires repetitive bending. Having a strong core helps to support the spine, which can help prevent back injuries. The core includes a group of muscles including the rectus abdominus or front of the abs, external obliques located at the sides of the waist and the erector spinae or lower back.

Single Leg Balance

The single leg balance exercise recruits the hamstrings and glutes while activating the core muscles for stabilization. Stand with your feet together and arms at your sides. Slowly bend from the hips and elevate the left leg while reaching the left arm toward the right foot. Try to maintain your balance throughout the motion and slowly return to the starting position. Repeat the motion for three sets of 10 repetitions on each side.

Stability Ball Back Extensions

Stability ball back extensions target the lower back muscles. Start on your hands and knees. Position the ball underneath your hips and place your hands behind the head. Slowly lift your upper body until your back is fully extended. Lower your chest down onto the ball and return to the starting position. Repeat for three sets of 20 repetitions.

Supermans

Supermans stimulate your lower back while recruiting the arms and legs. Begin by lying face down with your arms and legs extended. Lift your right arm and left foot off of the ground. Slowly lower the arm and leg down the starting position. Raise your left arm and right leg off of the floor. Return to the starting position. Repeat the exercise for three sets of 20 repetitions on each side.

Reverse Planks

Reverse planks strengthen the core muscles while engaging the shoulders and arms. Sit with your legs extended straight and feet together. Place your hands beside the hips with palms facing forward. Press your hips up into a bridge position while the legs remain straight. Maintain a static hold for 45 seconds. Repeat for three 45-second sets.