Back Strengthening Exercises

back strengthening exercises 1
image back strengthening exercises 1

Back Strengthening Exercises

Slide show: Back exercises in 15 minutes a day Previous Next 1 of 8 Back exercises in 15 minutes a day Do you want to prevent back pain? Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you’ve ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises. Back exercises in 15 minutes a day Knee-to-chest stretch Lower back rotational stretch Lower back flexibility exercise Bridge exercise Cat stretch Seated lower back rotational stretch Shoulder blade squeeze
back strengthening exercises 1

Back Strengthening Exercises

These back exercises are named after a physical therapist in New Zealand who found that extending the spine through exercise could reduce pain generated from a compromised disc space. Theoretically, extension exercises may also help reduce the herniation of the disc itself and reduce pressure on a nerve root. There is a wide range of McKenzie exercises, some of which are done standing up while others are performed lying down. All of these upper and lower back exercises use core muscle contraction and, usually, arm motions to stabilize the trunk and extend the spine.
back strengthening exercises 2

Back Strengthening Exercises

The above two back exercise programs are commonly prescribed to treat low back pain and leg pain, but many other forms of exercise can also provide pain relief and help with rehabilitation. The important aspect is that the exercise includes controlled, progressive strengthening exercises. Alternative forms of strengthening exercise that can be gentle on the back include Pilates, yoga, and tai chi. There are several forms of these disciplines, and they are best learned working with a certified trainer or practitioner.
back strengthening exercises 3

Back Strengthening Exercises

Previous Next 1 of 8 Back exercises in 15 minutes a day Do you want to prevent back pain? Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you’ve ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises.
back strengthening exercises 4

Back Strengthening Exercises

5 Low-Impact Moves to Strengthen Your Back and Core 5 Low-Impact Moves to Strengthen Your Back and Core 1 / Kneeling Extension Start this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Tighten your core muscles and slowly lift your right arm and extend it straight forward. Slowly lift your left leg and extend it straight back, with your toes pointed down. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. If this movement is too advanced, try the easy modifications of this movement, lifting just an arm (lower left photo) or just a leg (lower right photo). Hold for 10 seconds and slowly return to starting position. Repeat three times on each side. Hip Lifts To strengthen you core muscles, lower back and buttocks, try this simple exercise. Lie on your back with your knees bent and with your arms flat on the floor on either side of you. Rotating your pelvis and tailbone down, tighten your core muscles and push your lower back into the floor. Holding this position, slowly lift your midsection off the ground, using your legs, arms and shoulders to balance. Hold in an elevated position for 10 seconds, and slowly lower to starting position, relaxing the core muscles. Repeat five times. Abdominal Chair Crunch Having a strong core can help you reduce lower back pain. Try this chair crunch to increase abdominal strength. Lying on your back with your lower legs resting comfortably on a chair, place your fingers gently behind you head and lift your chin to the ceiling. Tighten your abdominal muscles and use these muscles to slowly elevate your shoulders off of the floor – this will cause your stomach to crunch together and you core muscles to contract. Slowly lower back to starting position. Repeat a series of 10, three times, adding more as your core gets stronger. Plank Hold Plank holds are an excellent way to strengthen your core muscles and lower back muscles. Lying face down on the floor, tuck you toes into the ground and place your elbows on the ground on either side of your body. Keep your stomach muscles tight and slowly raise your body up off the ground and hold in an elevated position. You must keep your core muscles tight and your bottom lifted as high as your shoulders to avoid strain on the lower back. Hold for 10 seconds and slowly lower to starting position. Repeat five times. As you become stronger, hold the position for longer periods of time. Side Plank Hold Use a side plank to strengthen your oblique muscles and lower back. Start in a forward plank hold position (elevated on your toes and elbows). Slowly rotate over to one side, putting the weight on your left arm and feet. Place your right arm at your side or on your hip. As you move into this side plank position, your hips will want to sink down to the ground; this can cause strain in the lower back. Instead, be sure to hold your abdominal muscles tight and keep your hips raised. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. For modification, place your top leg in front of you as a third point of balance. For More Information If you would like more information about Advanced Pain Management please call 888-901-PAIN or contact us directly using our “Contact Us” online form. eNewsletter To receive other eBooks and updates from Advanced Pain Management, sign up for our eNewsletter today. DISCLAIMER: This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.
back strengthening exercises 5

Back Strengthening Exercises

5 Low-Impact Moves to Strengthen Your Back and Core 1 / Kneeling Extension Start this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Tighten your core muscles and slowly lift your right arm and extend it straight forward. Slowly lift your left leg and extend it straight back, with your toes pointed down. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. If this movement is too advanced, try the easy modifications of this movement, lifting just an arm (lower left photo) or just a leg (lower right photo). Hold for 10 seconds and slowly return to starting position. Repeat three times on each side. Hip Lifts To strengthen you core muscles, lower back and buttocks, try this simple exercise. Lie on your back with your knees bent and with your arms flat on the floor on either side of you. Rotating your pelvis and tailbone down, tighten your core muscles and push your lower back into the floor. Holding this position, slowly lift your midsection off the ground, using your legs, arms and shoulders to balance. Hold in an elevated position for 10 seconds, and slowly lower to starting position, relaxing the core muscles. Repeat five times. Abdominal Chair Crunch Having a strong core can help you reduce lower back pain. Try this chair crunch to increase abdominal strength. Lying on your back with your lower legs resting comfortably on a chair, place your fingers gently behind you head and lift your chin to the ceiling. Tighten your abdominal muscles and use these muscles to slowly elevate your shoulders off of the floor – this will cause your stomach to crunch together and you core muscles to contract. Slowly lower back to starting position. Repeat a series of 10, three times, adding more as your core gets stronger. Plank Hold Plank holds are an excellent way to strengthen your core muscles and lower back muscles. Lying face down on the floor, tuck you toes into the ground and place your elbows on the ground on either side of your body. Keep your stomach muscles tight and slowly raise your body up off the ground and hold in an elevated position. You must keep your core muscles tight and your bottom lifted as high as your shoulders to avoid strain on the lower back. Hold for 10 seconds and slowly lower to starting position. Repeat five times. As you become stronger, hold the position for longer periods of time. Side Plank Hold Use a side plank to strengthen your oblique muscles and lower back. Start in a forward plank hold position (elevated on your toes and elbows). Slowly rotate over to one side, putting the weight on your left arm and feet. Place your right arm at your side or on your hip. As you move into this side plank position, your hips will want to sink down to the ground; this can cause strain in the lower back. Instead, be sure to hold your abdominal muscles tight and keep your hips raised. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. For modification, place your top leg in front of you as a third point of balance. For More Information If you would like more information about Advanced Pain Management please call 888-901-PAIN or contact us directly using our “Contact Us” online form. eNewsletter To receive other eBooks and updates from Advanced Pain Management, sign up for our eNewsletter today. DISCLAIMER: This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.

Back Strengthening Exercises

Back Strengthening Exercises

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