Back Exercises

Back exercises help strengthen and increase the flexibility of the muscles that support the back. It is important to exercise to keep in shape and have a strong, flexible back.

Back pain can affect people who are active as well as inactive. It is usually associated with weak muscles and poor flexibility of the back. Exercises can be done even when there is pain. Exercises are usually started a week after the pain begins. A healthcare provider can suggest a special exercise program for anyone with a back problem. Often 20 minutes of walking several times a day is the first exercise that is suggested. As the back pain gets better, more active exercise will be added, such as swimming, stationary bicycling or jogging.

Exercises such as double-leg raises, straight-leg sit-ups, sit-ups done with another person holding the feet, timed sit-ups, and standing toe touches should never be done. They put too much pressure and stress on the back.

The following exercises are exercises that are safe for people without back problems. They help make the back muscles stronger.

Exercise #1: Lie on the back with the knees bent and feet flat on the floor. Tighten the stomach muscles and press the lower back against the floor. Hold this position for a count of ten, then relax. This can be repeated 10 to 12 times.

Exercise #2: Lie on the back with the knees bent, and feet flat on the floor. Slowly raise the head and shoulders off the floor, and reach the hands toward the knees. After a count of 10, slowly relax the head and shoulders and return to the floor. This exercise can be done 5 times.

Exercise #3: Lie on the back with the feet flat on the floor, raise the knees to the chest. Both hands should be put under the knees to gently pull the knees as close to the chest as possible. The head should not be raised. Lower the legs to the floor, without straightening them. This exercise can be repeated 5 times in a set. Several more sets of this exercise can be done throughout the day.

Exercise #4: Start this exercise by lying on the stomach. Tighten the muscles of one leg and raise the leg straight from the floor. Hold this position for a count of 10, before returning the leg to the floor. Repeat this with the other leg. Do this exercise 5 times for each leg.

These exercises can be done daily to maintain the strength and flexibility of the back. Do not do any exercise that causes pain. A healthcare provider should be seen if any back exercise causes pain.