Use these simple exercises to keep your back in good shape. Regular aerobic and walking will improve your overall fitness and decrease the likelihood of back injury.
If any of these exercises increases your back pain after five repetitions, or causes acute pain, you should stop doing it.
Follow these simple rules:
Do each exercise slowly.
Do each exercise twice a day.
Start with five repetitions of each exercise, and work up to ten repetitions
Modified Sit-up: Strong abdominal muscles protect your back! Slowly raise your shoulders off the ground while keeping your chin tucked. Touch your fingertips to your knees and hold for the count of five. Do not arch your back.
Straight Leg Raise: This strengthens your legs and abdominal muscles. Lie on your back with one knee bent so the foot is flat on the floor; keep the other leg straight and slowly raise it 8" off the floor. Hold for five seconds, lower and relax; repeat five times then change legs
Low Back Stretch: Standing or lying flat on your back, slowly bring one knee toward your chest and grasp it with your hands. Hold for a count of three, then relax and repeat with the other leg.
Extension Stretch: If you have been sitting or bent over for a while, simply stand, bend your knees slightly, place your hands on the back of your waist and stretch backward while looking at the ceiling. Hold for a count of five then slowly stand up.
Hamstring Stretch: Stretching your hamstring muscle (which runs from the hip down the back of the thigh to the knee) gives your back and hip flexibility. It can be done sitting or lying down. Lying down - Lie on your back with your knees bent so your feet are flat on the floor. Raise one leg slowly, clasping your hands behind your knee to support it. Slowly straighten your leg and feel the stretch in the back of your thigh. Hold for a count of three then relax.
Hamstring Stretch:Sitting - Sit on the floor with one leg straight in front of you, and the other bent with your foot flat on the floor. Lean forward slowly over the bent leg until you feel a mild stretch under the other thigh.
Pelvic tilt:
Lie on your back with your knees bent. In this relaxed position, the small of your back will not be touching the floor. Tighten your abdominal muscles so that the small of your back presses flat against the floor. Hold for five seconds then relax. Repeat three times and gradually build to ten repetitions.
Knees-to-chest:
Lie on your back with both legs straight. Bring one knee into your chest, pressing the small of your back into the floor (pelvic tilt). Hold for five seconds and repeat five times. Repeat exercise on other leg.
Back stretch:
Lie on your stomach. Use your arms to push your upper body off the floor. Hold for five seconds. Let your back relax and sag. Repeat ten times. Discontinue any exercise that produces or increases pain in the leg.
