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.
