Exercises To Strengthen Your Back
If you have severe back pain or are recovering from an injury
, you should consult your doctor before attempting these exercises. In some cases, your body is not physically ready or able to perform certain exercises and attempting them can cause more pain or permanent damage.
One of the simplest forms of exercise is underrated, but is very effective. For most people, walking is almost as natural a breathing, but they don't know that it can greatly strengthen their back.
Walking builds up the muscles in the legs, which are essential to supporting the spine. The stronger your legs muscles are, the more support there is for your back and less your spine has to work.
Though walking from your car to your desk is a good start, you should really make an effort to set aside a time to walk every day. This can mean walking to and from work if you're relatively close, or just taking a 20 minute walk when you get home in the evenings.
Since walking isn't a strenuous task, you don't have to worry about getting all sweaty, meaning you can even do it during your lunch break. And if you don't have time before or after work, just take the stairs instead of the elevator while at the office, park farther away from the door; just do small things everyday that keep you on your feet.
Another great exercise that's good for your back and the rest of your body is swimming. If you have a pool that is available to you, take advantage of it to not just have fun, but to do some laps for your health.
Swimming reduces the strain on your back since there is no weight on your spine while gliding through the water. Swimming not only helps strengthen your spine though, it also works out your core, legs and arms; providing an overall good workout without straining your back and spine.
Just as walking is good for your back, jogging can also provide a benefit that will lead to stronger muscles that will alleviate pain. It is important to ease into jogging, not pushing yourself too hard too fast; this will only hurt your muscles, not make them healthier.
Jogging builds up your leg muscles, which takes some stress off of your spine. If done with good posture, it can also make your entire body function better when doing everyday tasks. Jogging with a straight spine and neck balances your weight and distributes it evenly through your back and legs.
Cycling is another great exercise that can be done on a stationary or road bike, allowing you to exercise where and when you want. A common mistake with cycling is posture and seat positioning, however.
Make sure that your seat is adjusted high enough so that your leg is only slightly bent when the foot pedal is at its lowest point. Also adjust your handle bars so that you are not bending over too much to reach them. Bending forward actually causes more strain on your spine, since it is being hunched over for long periods of time.
While sitting on your bike, try to keep as straight of a back as possible to improve posture and distribute your weight evenly. Like with the other exercises, do not try to push your body faster and harder than it is used to; ease into the exercise to get the best results.
You should always stretch before and after exercising your muscles; especially after swimming, jogging or cycling. This will ensure the health of your muscles, making sure they do not tense up. Failure to take care of your muscles through stretching can greatly impair your ability to perform any type of exercise, and can make you stiff.
Besides strengthening your back, these exercises can also lead to weight loss which will also relieve back pain. Extra weight on your body causes extra strain on your back since it has to support that weight. Shedding the extra pounds will remove the strain off of your back and allow your spine to move more freely and easily.
by: Tom Selwick
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