Back pain can be caused by any number of factors, from posture to stress, from spending too much time sitting to lifting something that is too heavy for you. Back pain does not necessarily mean you cannot exercise. If your doctor says it is OK, you can perform several exercises that are usually well tolerated by those suffering from back pain. Always check with your doctor before beginning any new exercise program.
Isometric Wall Squat
Isometric exercises focus on dynamic tension rather than movement, and are effective for developing muscular strength and endurance. The wall squat provides support for your lower back as you work your legs. Stand about 2 ft. from a smooth wall and lean your back against it. Bend your legs and slide down the wall until your knees are bent at a 90-degree angle. Using your legs, push your back against the wall and hold the position. Start off holding for just a few seconds, and increase the duration as you get stronger. To complete the exercise, use your hands to push yourself away from the wall and slowly stand up.
Leg Extensions
Leg extensions isolate your knee joint and provide support for your lower back as you exercise. Leg extensions target your quadriceps, or front thigh muscles. Sit on a leg extension machine and adjust the back support so that your knees are aligned with the machine's pivot point. Place your ankles behind the leg restraints. Slowly extend your legs to raise the weight. Hold the top position for one to two seconds and slowly lower the weight back down, but not all the way. Do not allow the weight to touch down between repetitions, as this reduces the effectiveness of the exercise. For variation, perform the exercise one leg at a time.
Lunges
Lunges target all of your lower body muscles, with a particular emphasis on your gluteus maximus. This exercise is commonly performed with free weights, but if you have a bad back you should perform only the unweighted version to eliminate stress on your spine and back muscles. Stand with your feet together and your hands by your sides. Take a large step forward and bend your legs. Lower your rearmost leg to within an inch of the floor. Push off your front leg and return to the starting position. Perform a second repetition with your opposite leg. Continue alternating legs for the duration of your set.
Seated Leg Curls
The prone leg curl machine places a lot of stress on your lower back, but this is not the case with the seated version of this exercise. Seated leg extensions isolate your knee joints and target your hamstrings on the backs of your thighs. The upright seat position provides back support. Adjust the back rest so your knees are aligned with the machine's pivot point. Extend your legs and place your lower calf muscles on the leg restraints. Lower the thigh pad into position so it holds your legs firmly in place. Bend your legs and curl your feet down toward your buttocks. Extend your legs to return to the starting position. Do not allow the weight stack to touch down.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Ultimate Back Fitness and Performance"; Stuart McGill; 2004
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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