|
Erase Back Pain Naturally |
|
|
Written by Jeff Behar
|
Here are ten simple back-strengthening exercises you can do at home --
stretching and flexion exercises to increase flexibility, and extension
exercises to strengthen the muscles needed to counteract the force of
gravity.
Most back pain is due to muscle weakness. Therefore, increased strength
is the answer to almost every back problem. If you develop a back
problem, chances are good that you will wind up on a regimen of daily
stretching and strengthening exercises to recondition your back.
A back-strengthening program needs to work on both the muscles that
pull the back forward and down (flexion exercises) and the muscles that
lift your trunk into an upright position (extension exercises). You
need strong, flexible muscles around the lower back and abdomen to
stabilize your spine and protect it from injury. You can do all of
these exercises at home.
- Stretching and Flexion Exercises -- To strengthen
an acutely injured back, start with stretching and flexion exercises.
These exercises increase flexibility and strength in the hip and lower
back and in the abdominal and buttock muscles.
- Knee Pull (Without/With Head Curl). Lie on your
back with knees bent and feet flat on the floor. Bring one knee up
toward your chest and clasp the knee with both hands. Hold for 10–15
seconds. Return the leg to the starting position and repeat with the
other leg. Start with three repetitions and then increase gradually by
one every other day until you reach 12 repetitions. Once you can do
that easily, add in a head curl. While you are holding your knee for
10–15 seconds, gently curl your head up slightly, then return to the
starting position. Gradually work your way up to 12 repetitions.
- Hurdler Stretch. While standing, place a chair or
bench about three feet in front of you. Put the heel of one foot on the
seat of the chair or the bench. Now bend forward at the waist and move
your forehead toward your knee. Hold for 10–15 seconds. Return to the
starting position and repeat with the other leg. Start with three
repetitions and then increase gradually by one every other day until
you reach 12 repetitions.
- Modified Toe-touch. While standing with your feet
hip-width apart, bend forward, bringing the top of your head toward the
floor, and look backward between your knees. Go as far as you can and
then grasp behind your knees and try to go a little farther. Hold for
10–15 seconds. Start with three repetitions and then increase gradually
by one every other day until you reach 12 repetitions.
- Modified Toe-touch With Rotation. Stand with your
feet hip-width apart and bend at the waist with your forehead in the
direction of your right knee. Hold for 10–15 seconds. Stand up straight
again and then lower your forehead toward your left knee. Hold for
10–15 seconds. Start with three repetitions and then increase gradually
by one every other day until you reach 12 repetitions.
- Pelvic Tilt. Lie on your back with knees bent and
feet flat on the floor. Relax your back muscles, tighten your abdominal
and buttock muscles, and press your back flat against the floor. This
will tilt your pelvis forward. Once you have a totally flat back, hold
the position for 10–15 seconds. Start with three repetitions and then
increase gradually by one every other day until you reach 12
repetitions.
- Abdominal Curl. Lie on your back with knees bent,
feet flat on the floor, and your hands clasped lightly behind your
head. Without pulling with your hands, slowly curl your shoulder blades
up off the floor, leaving your back on the floor. Hold for five seconds
and slowly lower your head and shoulders. Start with five repetitions,
increasing the number by five as the curls get easier.
- Extension Exercises -- As you become more
comfortable and your back muscles begin to lengthen and strengthen, you
can start extension exercises. Gravity naturally pulls the back forward
and down. These exercises strengthen the muscles needed to counteract
the force of gravity.
- Standing Back Extension. Stand up straight with
your feet hip-width apart and arms at your sides. Slowly lean your
upper body back from the waist. Try to look at the ceiling. Hold for 10
seconds, then relax and straighten up. Do five repetitions and
gradually add stretches two at a time as this exercise becomes easier.
- Hip Extension. Lie on your back on a table with
one leg hanging over the side. Gently lower the leg from the hip toward
the floor. When you feel the stretch in your hip, hold for 10 seconds.
If possible, have a partner gently push on your knee to increase the
stretch. Return your leg to table height. Do five repetitions and
repeat with the other leg. Add stretches two at a time as this exercise
becomes easier.
- Reverse Sit-up. This involves working with a
partner, who will have to hold down your legs. Lie on your stomach with
only your legs and pelvis on a table. Keep your upper body horizontal
in the air and let your hands hang down as you look at the floor. Have
your partner hold your ankles while you bend down at the waist until
the top of your head is pointing to the floor. Then slowly lift your
upper body until it is horizontal again. Do five repetitions and add
two at a time as this exercise becomes easier.
|
Fitness 
