It is highly recommended to strengthen the muscles of the back. Muscular stretching is a very important part of the healing process. To lengthen any shortened muscular tissue of the back will help to prevent further pulling on the fibers. Muscular strengthening exercises should be included in the daily routine for any back pain sufferers as soon as the back irritation subsides. Back exercises help to strengthen weak tissue.
However, it is important to note that irritated muscles can be further damaged by exercises that are premature to the healing of the back pain area. We want to provide some general exercises to increase flexibility of the back.
Please consult your physicians to determine what exercises are right for your particular condition before performing any of the following back exercises. Because some of them could cause irritation to your back! As each back condition is different. If you have any discomfort after performing any of these exercises, please discontinue immediately.
Sit-ups
Sit-ups are excellent for backpain sufferers. To avoid any strain to the spine, however, it should be done very precisely. Place your knees up in the air or on a chair with soft surface, and make sure your legs and hips at a 90 degree angle. Don't pull on your neck as you raise your upper chest. Raise your upper body about 30 degrees or so. Find a spot to look straight up with your eyes to keep from pulling forward on the head. Do 4 sets of 10 to 12 reps. Be aware of your individual tolerance. Concentrate on feeling the strain in your abdominal muscles and truely feel them from your body work. Relax your neck and back. You should feel no pain with situps. You should feel the local muscle exercising sensation to the abdominal area. It should not aggravate your back pain condition.
Back Flexion Stretch
Comfortablly lay flat on your back. Give a big hug on both knees and pull them close to your chest while flexing your head forward until you reach a comfortable stretch in a balled-up position. Do 8-12 repetitions or as many as you feel fit. Holding each one for 8-10 seconds at a time. You should feel good with this exercise. The back stretch works great to relieve tension on the back and encourage blood flow with nutrients supply to your lower back.
Exercise Ball
Simply sitting on the erercise ball and keeping your body balanced will require use of postual muscles. Exercise balls have many benefits. You can can sit on the exercise ball while performing normal activities such as reading, watching TV, or even using the computer. Balancing yourself on the ball actually strengthens your spine. Better yet, bouncing up and down on the ball will increase proprioceptive input to the spine and help to keep your muscles coordinated. It further promotes spinal stability. Exercise ball is a perfect fit for back exercise.
Piriformis Stretch
Bend your right leg and pull up your right knee towards your opposite chest with your left hand while lying flat on your back. You should feel the stretch in the Piriformis portion of the right buttocks. Do the left leg and left knees exactly the same to achieve a stretch of the left Piriformis portion of the buttocks. Hold each stretch for at least 30 seconds, 4 reps for at least 3 times a day. You should feel a local stretching sensation to the back of your thigh and buttocks area without pain.
Back Extension Exercise
Lying on your stomach. Push up your chest with both hands. Keep your pelvis flat against the floor. Push up your back and you reach a comfortable stretch in the extended position. Hold the stretch for 10 seconds at a time and repeat afterwards. This exercise allows the discs of the spine to shift away from the nerve roots. It puts your spine in good extension as the back goes into extension . You should feel no pain with this exercise. Consult your physician about this.
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