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Back Strengthen Exercises

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Often at the root of most back pain are weakened muscles. This is especially true when dealing with lower back pain. The spine is supported by the core muscles which consist of the back, abdomen and buttocks muscles.

Strengthening the muscles that support the spine will help to add extra stability and reduce your chances or possibly eliminate the development of future back problems. Because our muscles are the spine’s main defense against gravity, having a strong core will increase structural support. There are numerous abdominal exercises, back exercises and buttocks exercises designed to help increase muscle strength.

It is very important to have strong healthy abdominal muscles for supporting the lumbar back and helping to prevent lower back pain. To prevent injuries when lifting it is important to have strong quadriceps (the muscles located on the front of your thigh). If your legs are weak, you are more susceptible to back injuries because proper lifting techniques involve the use of your legs.

While stretching exercises may be done daily, strengthening exercises should not be done more the three or four times per week. A day off in between exercises provides your body the chance to recover. You will most likely not see great results from strengthening you back immediately and it could take six weeks to eight weeks to notice improvements.

Before starting any exercise you should always warm up for at least 5 minutes. You can try walking, using an exercise bike, elliptical trainer, or walking on the spot. Your back can be left open to injury if you do not properly warm up your muscles, causing more back pain to add to your list of problems. Good common sense dictates that warm muscles are more flexible then cold muscles making them less likely to tear.

Let’s go through a few stretching exercises that you can do to help relive back pain.

Back Stretching Exercises

(before beginning any exercise program you should consult your doctor to make sure that you are healthy enough to proceed)
The Pelvic Tilt: Target - Lower Back. Repetitions: 5 - 15
Lie on your back with your knees bent and feet flat on the floor. Tighten you butt and abdomen while flattening the small of your back against the floor. Hold this for a count of five seconds and then slowly relax.

Knee to chest: Target - Glutes. Repetitions: 5
Lie on your back with your knees bent and feet flat on the floor. Grab your left leg behind the knee and pull your knee towards your left should. Hold for five seconds and repeat for the right leg.

Piriformis Stretch: Target - Muscles beneath glutes. Repetitions: 0
While sitting on a chair place your left ankle just above your right knee and lean forward. Hold for thirty seconds and repeat for the other side.

Basic Twist: Target - Lower back. Repetitions: 5
Lie on your back with your arms stretched out to the side. Bend your knees and draw them up towards your chest. Take a deep breath and exhale as you slowly lower your knees (keeping them together) to the floor to the right. You may not get all the way to the floor, so try to get as close as you can while staying comfortable. Pause for a moment and then inhale as you slowly return your knees to your chest. Repeat the process but lower your knees to the left side this time.