|
Online Extra
Back Exercises
By Gabrielle deGroot Redford, May 2009
|
If you have back pain, the last thing you probably feel like doing is exercising. But exercises that specifically target your back not only can reduce your pain, they also can strengthen the muscles in your abdomen and lower back. This will help to prevent future episodes of back pain.
Always consult your doctor before beginning an exercise program, particularly if you have back problems.
These exercises were provided by physical therapist Marilyn Moffat.
You need to upgrade your Flash Player
This interactive requires the Flash plugin version 8. Please click 'Start Upgrade' to get the latest Flash plugin.
Start Upgrade
Abdominal bridge
Lie on your back with your knees bent, arms at your side, feet and palms flat on the floor. Tighten your stomach muscles and tuck in your chin. Inhale, then on the exhale, slowly raise your buttocks, keeping your back straight. Hold the position for 5 to 30 seconds, then slowly lower your buttocks to the floor.
Rotation crunch
Lie on your back with your knees bent, feet flat on the floor, and your arms crossed over your chest. Keeping your stomach muscles tight and the small of your back pressed against the floor, slowly lift your head and shoulders up on an angle toward your right knee until your left shoulder blade lifts off the floor. Hold the position for 5 to 10 seconds, then return to the starting position. Repeat on the opposite side.
Rotation crunch with hands at ears
Lie on your back with your knees bent, feet flat on the floor, and your elbows bent, hands pressed flat against your ears. Keeping your stomach muscles tight and the small of your back pressed against the floor, slowly lift your head and shoulders on an angle toward your right knee. Hold for 5 to 10 seconds, then slowly lower your head and shoulders back to the floor. Repeat on the other side.
Trunk extension
Lie face down on the floor with a pillow under your stomach. Rest your forehead on the floor. Stretch your arms forward, palms on the floor above your head, keeping your arms close to your ears. Tighten your stomach muscles, and tuck in your chin. Inhale, then on the exhale, raise your right arm and left leg an inch or two off the floor, keeping them both straight. Stretch your limbs, as if someone was pulling on them. Hold for 5 to 10 seconds. Breathe out as you return to the starting position. Repeat with opposite arm and leg.
Lateral leg lift
Lie on your side, a pillow under your head, your bottom leg bent at the knee and your top leg out straight. Keeping your stomach muscles tight and your neck straight, slowly lift your top leg about six inches off the floor. Hold the position for 5 to 10 seconds, then slowly return to the starting position. Repeat on the opposite side.
|
