5 EASY EXERCISES THAT HELP PREVENT BACK PAIN
A strong back means fewer back problems. In order to strengthen your back, you have to exercise your back muscles, putting them through all their actions and movements. You also need to develop your abdominal muscles so that you will have proper posture, which relieves pressure on the spine.
Once the muscles of your back have been sufficiently strengthened, they will hold the vertebrae and discs in place, which will help prevent slipped discs and poor posture. Also, strong muscles will help you withstand sudden movements, such as twisting or turning that can cause serious injury.
Before you begin any back strengthening exercises you should consult your doctor. Once you have your doctor’s approval, you should begin your strength exercise routine with flexibility exercises. You should be warmed up and loose before you start doing the actual strength exercises, otherwise you increase the risk of injury. The strength exercises themselves must be done slowly without any fast or jerking actions. Stop exercising immediately if you feel any pain or discomfort, and visit your doctor.
Here are five exercises, designed to stretch and strengthen your back muscles:
1) To stretch your back muscles, get down on your hands and knees. From that position you should arch your back upward while bending your head down. Lift the knee of one leg up toward your forehead. Extend that leg straight out behind you and raise your head at the same time. Repeat this exercise with each leg.
2) You can strengthen your back muscles by lying on your stomach with your arms along your sides. Lift your head and shoulders off the floor and hold that position for several seconds before relaxing.
3) Repeat the steps in the above exercise but clasp your hands behind your head, extending your arms in front of you. Raise your head and shoulders, but no higher than is comfortable.
4) This muscle-strengthening exercise requires you to lie on your stomach with your arms in front of you and your elbows flexed. Lift each leg in turn, being careful to keep your knees straight. Then repeat the exercise, lifting both legs together.
5) Lie on your stomach, with your arms extended straight out in front of you. Lift your head and shoulders and at the same time raise both of your legs.
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