Stronger back muscles mean better posture and
balance and less susceptibility to injury. If you have suffered a back injury
or have limited movement, work to make your back stronger with these low-impact
exercises to strengthen back muscles.
Abdominal Contraction
This exercise requires you to get on
the floor. Bend your knees so that your feet lie flat on the floor. Place your
hands under your rib cage, then tighten your abdominal muscles while squeezing
your ribs toward your back. Hold this squeeze for about eight seconds, then
relax. Complete this exercise ten times twice a day. You can increase the
difficulty of the exercise by raising your hips and holding the squeeze a few
seconds longer.
Leg Raises
While still lying down, straighten
one leg while keeping the other bent. Keep your lower back stable and tighten
your abdominal muscles, then lift your straight leg about 12 inches off of the
floor. Hold for about three seconds and lower the leg back down. This exercise
should be repeated for each leg five times.
Wall Squats
Stand up against the wall with your
feet about 12 inches in front of your body. Slowly bend your knees and slide
down the wall, keeping your back stable and abs tight. Once your knees have
reached a 45-degree angle, return to a standing position. Perform this exercise
10 times.
Walking
Walking at a moderate pace stimulates
blood flow to help heal an injured back. After you have completed the
aforementioned exercises, walk on a treadmill for about 20 minutes. Keep your
spine straight and your abs tight to keep your back protected. Do not start
running on the treadmill until you have been cleared to do so by a medical
professional.
Injured or ailing back muscles can benefit from
these low-impact exercises. If you are recovering from a back injury, consult
with a medical professional prior to starting an exercise routine to make sure
you do not do further damage to your back.
