Benefits of Back strenghtenin Exercises

Exercise is one of the most effective ways of preventing and treating recurring or chronic back pain. Strengthening muscles that support the spine with exercises can prevent, reduce and in some cases eliminate lower back pain. Stretching shortened muscles that are pulling the spine out of alignment can also relieve lower back pain.

Some gentle rehabilitation exercises may be done every day, in some cases more than once a day. When muscles are seriously deconditioned - perhaps from lack of use after an injury or an extremely sedentary lifestyle - "rehab" exercises are often used when more difficult "regular" strength exercises would overload the muscles and cause injury. Gentle stretching exercises are also often done more than once per day. If you have back problems or if in doubt, consult a physical therapist.

How Many Repetitions and Sets:
When just starting strengthening exercises, begin with five repetitions (or less if your find the exercise difficult) of each exercise. If you can handle five repetitions without post exercise pain, then slowly add a couple of repetitions each week until you reach 10 - 15 repetitions. Your muscles should feel mildly fatigued by the of 10 - 15 reps. Although even one set of 10 - 15 reps is beneficial (the most benefit comes from the first set), to further increase endurance add a second set of 10 -15 repetitions after you can handle one set. In time, add a third set. Rest for about 30 - 60 seconds between sets. If the exercise involves holding your body in one position for the entire exercise (a static exercise), then 60 seconds is equivalent to one set

Warning: Do not hold your breath! Holding your breath can cause a spike in blood pressure! Concentrate on breathing while exercising.

Warm-up before Back Exercises: Be sure to warm up before doing back exercises with five minutes of walking, or using an exercise bike or elliptical trainer, or even marching on the spot. Warm-up exercises prepare your back for strength exercises or stretching exercises by increasing circulation to the muscles.

Birddog (Opposite Arm and Leg Extension): Strengthens muscles running down sides of spine, back of shoulders, hips and buttocks

Begin on all fours, hands directly under your shoulders and knees directly under your hips.
Keep head aligned with spine (to help avoid tilting head, look at floor).
Keep buttocks and abdomen tight. Do not arch the back.
Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner. Keep arm, spine, and opposite leg aligned as if they are forming a tabletop.
Balance yourself for 5 seconds then slowly return to starting position. Switch sides and repeat. Remember to breathe. Do ten repetitions.

The Bridge: Strengthens several core muscle groups - buttocks, back, abs

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Tighten abs. Raise buttocks off floor, keeping abs tight. Tighten buttocks. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five to fifteen times.

One-Leg Bridge:

To increase difficulty of the basic bridge, raise one leg off ground (squeeze buttocks firmly before you raise your leg). Hold for 5 seconds. Switch sides. Repeat five to fifteen times.

The Plank: Strengthening exercise for back, abs and neck (also strengthens arms and legs)

Lie on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult (as it often is for beginners), balance on your knees instead of your toes.

Plank and Plank from knees

The Side Plank: Strengthens the obliques (side abdominal muscles)

Lie on right side. Place right elbow and forearm on floor. Tighten abs. Push up until shoulder is over elbow. Keep your body in a straight line feet, knees, hips, shoulders, head aligned. Only forearm and side of right foot are on floor (feet are stacked). Hold position for 10 seconds. Relax. Repeat three to five times. Repeat on left side. If this exercise is too difficult, balance on stacked knees (bend knees and keep feet off floor) instead of feet.

NOTE: The Plank and Side Plank are challenging exercises for beginners. Start with the easier version (balancing on knees). Beginners should also start with fewer repetitions to avoid muscle strain.

Alternating Leg and arm raises

Strengthens back, lower back and glutes

Lie on stomach, arms reached out past your head with palms and forehead on floor. Tighten abs. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 5 seconds and then switch sides. Repeat 5 - 10 times.

Straight Leg Lifts: lower abdominal exercise, also strengthens quads

Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Tighten abs. Keep the right leg straight and slowly lift foot about 10 inches off the floor. Hold for a count of 5. Do 5 to 15 repetitions. Switch sides and repeat

Alternating Kicks: strengthens lower abs

Lie flat on back, feet in the air. Bend knees to 90 degrees - thighs vertical and calves legs parallel to floor. Tighten abs.
Lower and straighten right leg toward the floor (as far as you can go without arching your back), while bringing the left knee toward your chest. Pause, Return to start and repeat with opposite side. Do 10 repetitions.

Basic Squat: Lower body exercise that targets quads & glutes, hamstrings, calves and the core.

Stand with feet hip-width apart, knees slightly bent. Toes should face forward or slightly outward if that is your natural stance. Arms can be at sides, or straight out in front to help with balance. Tighten abs. Keep back neutral (natural arch in lower back, shoulders down and close together). Look straight ahead, not at the ground. Slowly lower your body, moving buttocks down and backward, keeping your knees behind your toes, until your thighs are almost parallel to floor (bend less if it causes knee pain). Pause for 5 seconds. Squeeze the buttock as you return to start, pushing up with heels. Repeat 10 times

The Wall Squat: Strengthening exercise for quads and glutes.

Stand with your back against a wall, heels about 18 inches from the wall, feet hip-width apart. Tighten abs. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 -10 times.
Alternately, just hold the position for up to 30 - 60 seconds.

Note: Adjust distance of heels from wall so that knees are lined up over ankles when knees are bent to 90 degrees.

The wall squat does not challenge balance like the regular squat but may be preferred by those with knee problems or beginners who are having difficulty keeping the back neutral.

Stationary Lunge Quads, glutes, hamstrings, core

Lunges, like squats, are quite challenging for beginners. Only do a few repetitions to start. It is important that the knees do not go over the toes or wander out to either side.

Stand upright with one foot forward and one foot back, with heel of back foot off floor. You many hold onto a fixed object (e.g. chair, table or countertop) for balance. Weight should be evenly distributed between front and back foot.Keep torso upright. Lower torso by bending both knees until the back knee is close to floor and front knee is lined up over front ankle. Do not let the front knee travel past the toes. The further the distance between the back and front leg, the more challenging the exercise will be (do not lower back knee as close to the floor if the legs are closer together as the back knee should not go past the toes). Do ten repetitions, switch sides and repeat.