Back Injury Overview

Back Injury Exercises

This simple back exercise program will teach you a variety of methods to stretch and gain strength in your back and its surrounding muscles. At first, perform each exercise three to four times, and add to the number of reps as the workout becomes easier. If you have a history of back or other health problems like osteoporosis, consult a doctor prior to engaging in this exercise plan.

Knee-to-chest stretch

Lay down with your back parallel to the floor, and bend your knees so that your feet are flat on the floor. With both hands, hold one knee to your chest for 15-30 seconds. You will feel a stretch in your lower back and buttocks. After the time is up, return that leg to the starting formation. Repeat with the other leg.

Lower back rotational stretch

With your shoulders pressed against the ground, bend both knees so that your feet are flat on the surface. Then, roll both knees to the side (keep them together) so that one leg is touching the ground. Hold this for five to ten seconds, and repeat on the other side. This exercise will stretch muscles located in your lower back and buttocks.

Lower back flexibility exercise

Begin with your back flush to the ground, knees up, and feet flat. From this position, arch your back until you get the sensation that your pelvis is directed at your feet. Hold this for five seconds. After returning to the starting position, flatten your back so that it is as parallel to the floor as you can get it. You will feel as if your pelvis is aimed towards your head. Now, hold this for five seconds, and repeat.

Bridge exercise

Lay on the ground so that your legs are bent at the knee and your feet are positioned flat on the ground. Keeping your head and shoulders loose and lax against the floor, tighten your abdominal muscles, and lift your hips off the floor to the point that you have formed a perfect inclined plane from your knees to your shoulders. This exercise will help increase strength in your hips and thighs along with your core muscle groups. Attempt to hold this position as you inhale deeply and exhale three times in a row. Return to the original position and start over.

Cat stretch

Facing the floor, put your hands on the ground in front of you in the pushup position while the rest of your body is supported by your knees. Gradually, allow your back and stomach to droop in the direction of the floor. After you do this, arch your back in the opposite direction as you pull your stomach back towards the sky. This exercise will make the muscles in your lower back more flexible.

Seated lower back rotational stretch

While seated in a chair without arm supports (preferably a stool), cross your right leg over your left as you brace your left elbow against the outer portion of your right knee. Rotate your body to the right until you have twisted enough to feel a stretch in the middle of your back. Reverse your positioning, and repeat. This routine will help stretch muscles in your lumbar region, hips, and buttocks.

Shoulder blade squeeze

Seated upright in an armless chair, tuck your chin, and relax your shoulders. Next, pull your shoulders back in an effort to touch your shoulder blades together. As you do this, straighten your upper back without arching it, and poke your chest out. Try to hold this for five seconds, relax, and repeat. This exercise will increase strength in your shoulders and upper back.