Exercise Away Your Risk of Lower Back Pain with Exercises to Strengthen Lower Back

Steer clear of lower back pain with a regimen of easy and safe back exercises. Every minute of every day, a network of muscles in your body's core ceaselessly toils to shift stress and strain away from your lower spine — and in the process keep you free of lower back pain. So, doesn't it make sense to give those muscles an assist by making them stronger through back exercises?

A regular regimen of back exercises can help build muscles, making them better able to support your spine. Experts recommend back exercise sessions of 15 to 30 minutes a day, two to three times each week.

Start Back Exercises with a Good Stretch

Stretching improves flexibility in the muscles that support your back. That flexibility can be very important in preventing lower back pain when the spine is subjected to extreme stress.

Before you start any sort of back exercise program, remember to consult your family doctor — especially if you already have lower back pain issues. Remember to stretch slowly, breathe deeply, and pay attention to your muscles — a stretch should feel good, not painful.

Consider giving these stretches a try:

·         Pelvic Tilt. Lie on your back with your knees bent, your feet flat to the floor, and arms at your sides. Press the base of your spine into the floor for a few seconds, tilting your hips forward, then relax. Repeat 5 to 10 times.

·         Double Knee to Chest. Lie on your back with your knees bent and your feet flat to the floor. Cup your hands just under your knees. Using your arms for support, gently pull your knees to your chest. Hold for 5 seconds, then lower your legs to the floor. Repeat 5 to 10 times.

·         Side Stretch. From a standing position, stretch one arm over your head while bending your body to the opposite side. Keep your other hand on your waist. Perform this stretch in a flowing motion, without jerking or twisting your body. Hold for 5 seconds. Repeat 5 to 10 times for each side.

·         Back Arch. Stand straight with your feet shoulder-width apart and your palms on your lower back. Bend backwards, exhaling and supporting your back with your hands. Keep your knees straight. Hold for 5 seconds. Repeat 5 to 10 times.

Routine Exercises to Strengthen Lower Back Support

One of the best exercises for reducing the chance of back pain focuses not on your back but on your front, says Nick Shamie, MD, associate professor of spine surgery at UCLA School of Medicine, director of spinal deformity surgery at Santa Monica-UCLA Medical Center and Orthopaedic Hospital, and a spokesman for the American Academy of Orthopaedic Surgeons. "Abdominal crunches are very good for the lower back," Dr. Shamie says. "The abs provide invaluable support for your spine."

Shamie also recommends Pilates, a series of exercises that focus on strengthening the body's core muscle groups. "It's a very low-stress type of exercise," he says. "You're exercising individual muscles in the lower back or abdomen."

Other recommended back-strengthening exercises include:

·         Cat and Camel. Begin on your hands and knees, with your neck parallel to the floor. Arch your back upward, squeezing your abdominal muscles and your buttocks and letting your head drop slightly. Keep your arms straight and your weight evenly distributed between your arms and legs. Hold for 5 seconds, and then sag your back carefully toward the floor. Repeat 5 to 10 times.

·         Wall Squats. Stand with your back against a wall and your feet about a foot away from the wall. Tighten your abs and slowly bend your knees 45 degrees, sliding your back down the wall. Hold for 5 seconds, and then slowly return to an upright position. Repeat 5 to 10 times.

·         Straight Leg Raises. Lie on your back with one leg straight and one knee bent. Tighten your abs, and slowly lift the extended leg off the ground 6 to 12 inches. Hold for 5 seconds, then lower the leg slowly. Repeat 5 to 10 times for each leg.

http://www.everydayhealth.com/back-pain/lower-back-exercises.aspx - Exercises to strengthen back

3 Back Exercises for Women

The back muscles are so important for our entire body because it is the area that holds our vertebral column, provides support and alignment for the upper skeletal system, and helps the bones that protect our internal organs.  

There are certain exercises that women can do to not only add definition to their back muscles, but to improve their posture, strength and endurance. One of the most challenging exercises for women to do is the pull-up. Below are a few exercises that can provide the framework to build enough strength to do those exercises.

Whenever you work your back muscles, you are also exercising secondary muscles such as your biceps and forearms. As a rule of thumb, you never want to do these muscles groups first because they will fatigue when trying to do main back exercises.

Here are three exercises that you can do to build a stronger back:

LAT PULL-DOWNS (UNDERHAND GRIP)

Exercises upper and mid-back; places a good amount of stress on the lower lastissimus dorsi, biceps and muscles

What you want to do is grab the bar with an underhand grip, sit down and then pull the bar down between your chin and upper chest. You want to have a full range of motion (ROM) in order to strengthen the muscles throughout the movement.  If you only go half-way, then you will only be strong at that angle, so complete the entire motion. Make sure you do not jerk the weight. Be sure to maintain proper form.

Do three sets X 20 reps. Use a moderate weight.

SINGLE DUMBBELL ROW WITH WEIGHTS

Exercises the mid-back, biceps and forearm muscles

Choose a weight that is not too light, but will provide somewhat of a challenge when you are getting the last few repetitions. When you pick up the weight with your right hand, make sure your left foot is forward and your right foot is back. Your left hand should be on some kind of support and you should be slightly bending forward, putting most of your weight on your left leg and left arm/hand. When you are ready, pull the weight with your right elbow close to your rib cage and then bring it down (do the opposite for the other side). The movement is like pulling a lawn mower cord or picking up an item out of a grocery cart.

Do three sets X 20 reps. Use a moderate weight

THE SWIM

Do this on your stomach while on the floor. We don't want to neglect the lower back.

When you are on your stomach,  lift your right arm and left leg up for one second and then lift your left arm and right leg up for one second. When you've got the brain connection correct, speed it up and go faster as if you are pretending to swim.

Do three sets X 30 repetitions (per side) - so it is one/one, two/two, three / three and so forth

http://beta.active.com/fitness/Articles/3-Back-Exercises-for-Women

Best Low Impact Exercises to Strengthen Back Muscles

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.

http://exercise.answers.com/low-impact-exercise/best-low-impact-exercises Exercises to Strengthen Back Muscles