Back problems will affect eight out of every 10 people at some point in life. The severity of back injuries varies from person to person with only one in 10 people requiring surgery. Getting back into shape after a back injury helps stabilize the spine, reducing the effects of tension, poor posture and compression. Check with your doctor before starting a new exercise program after the occurrence of a back injury to prevent further injury.
Tai Chi
Tai Chi is a non-impact form of martial arts. The slow deliberate movements resemble a dance choreography mixed with martial arts poses. The goal of Tai Chi is increasing mobility, blood flow and building muscles used in balancing yourself through various movements. Tai Chi is recommended for those with back injuries because there is no impact, the heart rate reaches aerobic levels and muscles get stronger while also getting longer. Strong muscles support the spine and back, while longer muscles reduce the effects of compression.
Water Workouts
Swimming is highly recommended as an aerobic activity for those with back problems. For those seeking a more deliberate toning routine, the water is still a good place to get it because the water supports your body, removing the effects of gravity and reducing pain or compression on the spine. Using water weights or gloves provides an effective resistance workout. Those who can't swim can still get many benefits out of water therapy programs completed in the shallow end of the pool.
Core Exercises
Core exercises strengthen and tone your abdomen, back, chest and buttocks. Core muscles consist of both large and small muscles in these regions that work to maintain balance while walking, running, standing or sitting. A lower back injury might make bending down to touch your toes more painful, but performing stretches and exercises in a "rowing" position does provide relief for many, according to Grant Cooper, M.D., on the Spine-Health website. A rowing position consists of sitting upright on the buttocks with the feet extended and pulling something toward your chest. Rowing machines or certain chest pulls fulfill rowing positions that build strength in the chest, arms and back. Another core conditioning approach is to use an exercise ball. The ball allows either crunches or situps without increasing pressure on the spine.
Other Toning Exercises
Building arm and leg strength reduces reliance on core muscles in certain activities. Perform lunges or squats to build leg strength, reducing the need to engage lower back muscles when lifting. Improve arm strength with biceps curls and triceps extensions. Focus on form rather than momentum when doing curls or extensions; fatigue can lead to throwing your head or back into the exercise to generate momentum, which increases the risk of injury. Maintaining overall fitness and muscle tone allows the body to perform optimally in any exercise or movement, reducing the risk of re-injury.
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