subject: Back Strengthening Exercises To End Back Pain Once And For All [print this page] The key to performing back strengthening exercises with success is not to over do it. No need to delay your recovery time by overdoing it.
Walking and stretching before the exercises will get you warmed up and ready for action. Warming up your lower back muscles is critical before you begin your workout.
Don't rush any exercises to strengthen your back. When properly executed these exercises will get you pain free in no time.
When doing the following exercises tighten up your abs. By practicing this you support your lower back AND build up your core muscles.
You can get tight abs by simply breathing in and tensing your abdominal muscles. Remember to breathe throughout your workout.
Back Extension: These back strengthening exercises fortify the muscles required to counter the effect of gravity
1. Begin by laying facing the ground, bring feet together and stretch out straight
2. Bend arms and place hands behind neck, keep head and neck in a neutral position
3. Exhale while lifting upper body (chest, shoulders) off of the ground
4. Reverse crunch towards the hips and hold for 1-2 seconds at highest position
5. Inhale: Slowly bring down your upper body back to the beginning position (this completes 1 rep)
6. Do 3-5 reps when starting out and work your way up to 10-12 reps
Special Notes
The motion is very small-- This movement should feel natural and easy, don't overextend. Remember to keep legs together, hips on the ground. Only your upper body should be moving NO MOVEMENT BELOW your hips.
Knee Pull: Targets hip, lower back, abdominal and buttock muscles
1. Lie down on your back with knees bent and feet flat on the floor
2. Bring one knee towards your upper body and clench the knee with both hands
3. Keep position for 1015 seconds
4. Take leg to the starting position and repeat with the other leg.
5. Begin with 3 reps then step-up in stages by one every other day until you reach 12 reps
Arm and Leg Raises: Beefs up back and hip muscles
1. Lie down on belly, arms extended beyond your head with palms and forehead on the ground
2. Tighten up abdominal muscles
3. Elevate one arm (as you raise your head and shoulders) and the opposite leg at the same time extending them out from one another
4. Go for 10 - 20 seconds
5. Change sides and repeat
6. Do 3-5 reps on each side and slowly build up to 10 reps
These back exercises are a great start to permanent lower back pain relief.
