The back is highly susceptible to injury due to the intricate network of bones, muscles, ligaments and tendons. According to the American Chiropractic Association, back pain is one of the most common reasons for missed work. If you fall victim to a back injury, there are several exercises you can use for treatment.
Leg Raises
Leg raises are subtle exercises that help strengthen your abs. Weak abs are a common problem when it comes to back pain. Lie on your back with your legs straight out in front of you. Bend your right knee, and place your foot flat on the floor. Raise your left leg up in the air, approximately 6 to 10 inches. Hold for five to 10 seconds, lower it back down, and repeat. Do a set of reps, and switch legs.
Hamstring Stretch
Tight hamstrings can occur when you sit for long periods of time on a daily basis. This, in turn, can lead to lower back pain. You can do a hamstring stretch from a faceup position on the floor to help lengthen this tight muscle group. Straighten your legs, and lift your left leg off the floor. Grab your hamstring with both hands, and pull your knee in toward your chest. Hold for 10 to 20 seconds, release, and repeat with your other leg.
Hip Lifts
Hip lifts, also known as bridges, are performed from a faceup position on the floor. Place your feet flat on the floor, with your knees bent and hands next to your sides. Lift your hips off the floor, until you form a straight line from your shoulders to your knees. Hold for a full second, lower your hips back down, and repeat.
Hip Extensions
To perform hip extensions, lie in a facedown position on the floor. Place your hands on the floor, just outside your shoulders, and keep your legs straight. Contract your glutes, and lift your right leg 6 to 8 inches off the floor. Hold for five to 10 seconds, lower it back down, and repeat with your left leg. Keep alternating back and forth between each leg.
Arm and Leg Lifts
Arm and leg lifts are done with an exercise ball. Sit on the ball, with your feet flat on the floor and your back straight. Lift your right arm straight above your head while simultaneously lifting your left foot off the floor slightly. Pause for a second, lower your arm and foot back down, and raise your other arm and foot. Keep going back and forth in this alternating pattern.
Forearm Planks
Forearm planks are ab exercises that are done with no motion. Lie on your stomach, with your forearms on the floor and your toes curled under your feet. Push your hips up in the air, until you form a straight line from your shoulders to your heels. Feel the contraction in your abs, and hold for 10 to 20 seconds.
