A Few Exercises to Keep Your Back Strong

Whether you’ve injured your back or are recovering after a procedure, exercises will help you get back to full mobility. Even if you haven’t injured your back yet, odds are you will at least strain it at some point. Here are some intermediate level exercises to help strengthen your back.

Abdominal Contraction

This is a good exercise to do while lying in bed.

  • Lie on your back with your knees bent and you hands resting below your ribs.
  • Tighten your abdominal muscles to squeeze ribs down toward your back. Feel as if you’re pushing your stomach downward.
  • Don’t hold your breath.
  • Hold for 5 seconds.
  • Relax.
  • Repeat 10 times.

Wall Squats

  • Stand with your back against the wall.
  • Walk your feet 12 inches in front of your torso.
  • Keep your abdominal muscles tight while slowly bending both knees to 45°.
  • Slowly return to upright position.
  • Repeat 10 times.

Straight Leg Raises

  • Lie on your back with one leg straight and one knee bent with the foot on the floor.
  • Tighten your abdominal muscles to stabilize your lower back.
  • Slowly lift your straight leg up about 6-12 inches and hold it there for 1-5 seconds.
  • Slowly lower the leg.
  • Repeat 10 times.

Single Knee to Chest Stretch

  • Lie on your back with both knees bent.
  • Hold thigh behind knee and bring one knee up to your chest.
  • Hold 20 seconds, then relax.
  • Repeat 5 times on each side.

Hamstring Stretch

  • Lie on your back with your legs bent and feet on the floor.
  • Hold one thigh behind the knee.
  • Slowly straighten the knee until a stretch is felt in the back of the thigh.
  • Hold 20 seconds.
  • Relax.
  • Repeat 5 times on each side.

When performing all of these exercises, you’ll feel some pressure in your lower back. That’s a good thing, as you’re strengthening the muscles that support your lower back. And that’s how you can lower your chances of future back injuries and pain.

Do you have chronic back pain? You don’t need to “soldier through” it. Call the experts at DFW Center for Spinal Disorders, (817) 916-4685, and let’s see how we can help.

Posted in: Physical Therapy, Spinal Disorders

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