Back injuries are debilitating conditions that affects up to 80 percent of North Americans at some point in their lifetimes. While many injuries are the result of occupational hazards or genetics, stress is one of the biggest factors that causes back pain, because it tightens the muscles throughout your body. Managing stress through a healthy diet, maintaining an ideal weight and regular exercise can help decrease your overall risk of back pain and injury.
Core Exercises
Strong stomach muscles do more than look good in a swimsuit; they help support your spine and lower the risk of injury to your back during physical activity. Once your doctor has given you the approval to pursue exercise, try performing abdominal curls at least three to five times a week.
The most basic abdominal curl begins by laying on your back with bent knees and feet flat on the floor. With your hands on the back of your head and placed loosely behind your ears, tighten your stomach muscles and point your lower back to the floor. Slowly raise your shoulders about 10 inches off the floor, but do not allow your chin to touch your chest. Hold, then slowly lower and release. Perform three sets of 10 curls.
Hamstring Stretches
Back pain often occurs in the lower region of your spine. Typically, if the hamstring muscles on the back of your legs are tight, they will pull on your pelvis region and create poor posture that eventually leads to back pain. Hamstring stretches will assist in easing up the tension in these muscles.
For a hamstring stretch, sit on the floor with legs spread far apart. Without straining, put your hands on one knee, then slowly slide down that leg toward your ankle. Only go as far as you can comfortably stretch, then hold the position for 10 seconds. Gradually return to your starting position, and repeat on the other leg. Try it 10 times on each leg, but remember to breathe during the exercise and never force yourself into position. Gradually, your hamstring muscles will loosen up enough to reach further down your leg.
Posture Exercises
Poor posture can lead to back pain because when you slouch you are putting excess strain on your spine's natural curves. Although it seems like more work to stand and sit properly, eventually these improved positions will become second nature to you. Another added benefit to proper posture is that your stomach will look flatter and you will appear taller.
Practice your posture while standing and sitting. When standing, straighten up with your knees bent slightly. Then, gently tuck in your stomach muscles and point your tailbone down to the floor. With shoulders back, try to imagine that someone is pulling your head toward the sky with an invisible string. Whenever you feel yourself slouch, this exercise will get you back into proper standing position.
When sitting in a chair, remember to keep your legs uncrossed, and sit in adjustable chairs that allow you to keep your feet flat on the floor. If your chair doesn't support the curves of your lower back, use a rolled-up towel or pillow to prevent strain. Keeping your abdominal muscles contracted will also assist with good sitting posture.
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