A back injury can diminish your mobility and cause difficulty performing even the most basic moves. A variety of causes ranging from athletic trauma, slips and falls, auto accident or heavy lifting, may perpetrate your back pain. However, there are specific exercises you can do to help strengthen and rehabilitate your injury. Be sure you have your doctor's permission to begin a back injury exercise regimen.
Knee To Chest Stretch
The knee-to-chest stretch improves flexibility and circulation in the lumbar region of your back. Begin by lying on your back with your legs fully extended. Carefully bring your left knee to your torso, enveloping your arms around your leg to draw the knee joint in to deepen the stretch. Hold the stretch for 15 to 20 seconds then lower the left knee and bring the right knee to the chest for the same amount of time. Do three sets of stretches per leg.
Hamstring Stretch
Your hamstrings are the muscles on the back of your legs, but they connect to your back. An injury to the lower back may cause excess strain and make it difficult to walk. To do a hamstring stretch, stand in front of a step and place your left foot on the step. Slowly bend over as far as you comfortably can and try to touch your hands to your left ankle. Hold for 15 to 20 seconds, then repeat on your right foot. Repeat three sets of stretches per leg.
Recumbent Cycling
A recumbent bicycle places less strain on the back than upright bikes -- recumbents are available at most gyms and fitness centers. Lean back and adjust the seat so that you can comfortably reach the pedals without overextending your back. If your doctor says it's okay, you can use light dumbbells to perform lifting exercises like shoulder presses and biceps curls while cycling.
Walking
Walking is an effective exercise for patients with a back injury, because it is low impact and can be done almost anywhere. Pay attention to your posture while you walk and be sure to stand upright, not slumped over. If you have not been able to exercise for awhile, start out with slow 15 minute walks. As you regain your strength, build up to 30 minute walks and aim for three to four sessions per week.
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