Exercise Away Your Risk of Lower Back Pain November 10, 2011

Exercise Away Your Risk of Lower Back PainSteer clear of lower back pain with a

regimen of easy and safe back exercises.
By Dennis Thompson Jr.Medically reviewed by Cynthia Haines, MD

A regular regimen of back exercises can help build muscles, making them better able to support your spine. Experts recommend back exercise sessions of 15 to 30 minutes a day, two to three times each week.

Start Back Exercises With a Good Stretch

Stretching improves flexibility in the muscles that support your back. That flexibility can be very important in preventing lower back pain when the spine is subjected to extreme stress.

Before you start any sort of back exercise program, remember to consult your family doctor — especially if you already have lower back pain issues. Remember to stretch slowly, breathe deeply, and pay attention to your muscles — a stretch should feel good, not painful.

Consider giving these stretches a try:
Pelvic Tilt. Lie on your back with your knees bent, your feet flat to the floor, and arms at your sides. Press the base of your spine into the floor for a few seconds, tilting your hips forward, then relax. Repeat 5 to 10 times.Double Knee to Chest. Lie on your back with your knees bent and your feet flat to the floor. Cup your hands just under your knees. Using your arms for support, gently pull your knees to your chest. Hold for 5 seconds, then lower your legs to the floor. Repeat 5 to 10 times.Side Stretch. From a standing position, stretch one arm over your head while bending your body to the opposite side. Keep your other hand on your waist. Perform this stretch in a flowing motion, without jerking or twisting your body. Hold for 5 seconds. Repeat 5 to 10 times for each side.Back Arch. Stand straight with your feet shoulder-width apart and your palms on your lower back. Bend backwards, exhaling and supporting your back with your hands. Keep your knees straight. Hold for 5 seconds. Repeat 5 to 10 times. Routine Exercises to Strengthen Lower Back Support

One of the best exercises for reducing the chance of back pain focuses not on your back but on your front, says Nick Shamie, MD, associate professor of spine surgery at UCLA School of Medicine, director of spinal deformity surgery at Santa Monica-UCLA Medical Center and Orthopaedic Hospital, and a spokesman for the American Academy of Orthopaedic Surgeons. “Abdominal crunches are very good for the lower back,” Dr. Shamie says. “The abs provide invaluable support for your spine.”

Shamie also recommends Pilates, a series of exercises that focus on strengthening the body’s core muscle groups. “It’s a very low-stress type of exercise,” he says. “You’re exercising individual muscles in the lower back or abdomen.”

Other recommended back-strengthening exercises include:
Cat and Camel. Begin on your hands and knees, with your neck parallel to the floor. Arch your back upward, squeezing your abdominal muscles and your buttocks and letting your head drop slightly. Keep your arms straight and your weight evenly distributed between your arms and legs. Hold for 5 seconds, and then sag your back carefully toward the floor. Repeat 5 to 10 times.Wall Squats. Stand with your back against a wall and your feet about a foot away from the wall. Tighten your abs and slowly bend your knees 45 degrees, sliding your back down the wall. Hold for 5 seconds, and then slowly return to an upright position. Repeat 5 to 10 times.Straight Leg Raises. Lie on your back with one leg straight and one knee bent. Tighten your abs, and slowly lift the extended leg off the ground 6 to 12 inches. Hold for 5 seconds, then lower the leg slowly. Repeat 5 to 10 times for each leg.