When you experience back pain, one of the last things you feel like doing is performing back exercises. Even though they may not sound appealing, exercising your back will help strengthen your muscles and provide you with a greater level of flexibility. When doing exercises for your back, it is important to avoid those that cause you to strain. If the pain in your back becomes severe and exercise does not help, contact your doctor for advice.
Straight Leg Raises
The American Academy of Orthopaedic Surgeons recommends performing straight leg raises as part of your initial exercise program for back pain. This exercise works especially well for those whose back problems are located in their lower back. To begin the exercise, lie on a flat surface with one of your legs bent and the other outstretched. Stabilize your lower back by tightening your abdominal muscles. Lift your outstretched leg slowly off the floor until it is raised approximately 12 inches, and hold for up to five seconds. Slowly lower your leg back to the floor. Perform the exercise 10 times before switching legs.
Seated Lower Back Rotational Stretch
The seated lower-back rotational stretch is a back exercise recommended by MayoClinic.com. Find a chair or a stool that has no arms and have a seat. Take your right leg and cross it over your left. Place your left elbow on the outer portion of your right knee, turn your body and stretch to the side. Hold your stretch about 10 seconds, and repeat the exercise in the opposite direction. Keep going until you complete three on each side.
Low-Impact Aerobics
Low-impact aerobics is important for strengthening your back and relieving back pain, notes the University of Maryland Medical Center. Some recommended exercises include walking, riding your bike and swimming in a pool. These exercises allow you to strengthen your back muscles without putting any significant strain on your back.
Good Mornings
If you have significant pain or weakness in your lower back, an exercise called "good mornings" is beneficial, according to Spine-Health.com. Stand up straight and place your legs shoulder-width apart. Place a weight bar across your shoulders and slowly start bending forward at the waist until your face and the floor are parallel. Slowly come back to your standing position. Do as many repetitions as you are comfortable with, and try to add more during each session. If you do not have a weight bar, you could use a broomstick instead.
Member Comments