When you are already susceptible to back injuries and back pain, you can prevent further injuries from happening when you set aside some extra time for muscle strengthening and stretching. Although there are many different causes of back pain which include sprains, strains, ruptured disks, and inflammation, muscle weakness is a big contributor to back pain.
Thankfully, back pain can greatly be reduced when you set aside some time to strengthen and stretch weaker back muscles. Try these three back exercises at least three days per week and see how they work for you!
First, lie on your back with your knees bent and your feet flat on the floor. Alternating legs, bring one knee toward your chest, clasping your knee with both hands. During this time, keep your back flat against the floor and don’t lift your head, which could cause a strain in your neck.
Hold for a count of 10. Return to the starting position and repeat the exercise with the other leg. Begin with three or four repetitions, increasing gradually until you can complete 15 repetitions with each leg.
For the next exercise, you will need a chair or bench. Place the heel of one foot on the seat of the chair. With your back straight, bend forward at the waist as far as you comfortably can. Hold for a count of 10. Switch to the other leg and repeat the stretch. Begin with three or four repetitions per leg, gradually increasing to 15 repetitions per leg.
For the third exercise, stand with your feet shoulder-width apart. With your back straight, bend forward at the waist as far as you can, so that you are looking between your knees. Grasp behind your knees and pull into the stretch, holding for a count of 10. Begin with three or four repetitions, gradually increasing until you can do 15 repetitions.
If you feel any pain with these exercises, be sure to stop and take a break. Stretching should never cause pain, so don’t push yourself to pain. The last thing you want to do is cause back pain while trying to prevent it! Flexibility will increase over time, and overstretching is just as bad as not stretching at all.
According to the American Chiropractic Association, 4 out of 5 Americans will experience back pain at some point in their lives. To prevent future back pain, work on muscle strengthening and prevent the injury from happening in the first place. Plus, muscle strengthening and stretching can help to increase flexibility while improving circulation and balance. It can even help to improve your cardiovascular health! Regular stretching can improve artery function while also helping to lower blood pressure. Stretching is also a great stress reliever.
Stretching and muscle strengthening can improve your body’s functioning in so many ways, but if you feel more comfortable speaking with your chiropractor before trying these exercises, don’t hesitate to ask. Your doctor is there to help!