Back Strengthening Exercise – More adults than ever are suffering from frequent trips to their doctor or to an emergency room because of back-related problems. A lot of this can be traced back to our lack of activity during the workday as well as in our free time. But in order to prevent future problems, we need to make sure that our back can support us with a back strengthening exercise program.
What you might not know
A lot of people dont realize that just because our back hurts doesnt mean that its just our back that is weak. If you look at your abdomen, you can feel your back to find that the muscles are actually extending from your back to the front of your body to your abdomen. The most basic rule for a back strengthening exercise is to focus on your abdomen and stomach muscles to increase your overall strength.
A good back strengthening exercise routine that anyone can do is to lie on your back on a harder surface. Breathe in and push your stomach muscles up to the ceiling and then breathe out, pushing the small of your back to the floor by tightening your stomach muscles. Repeat a few times until your stomach muscles get tired and then repeat daily.
For your back only
But if youre looking for a back strengthening exercise program that focuses on your back directly, here are a few ways that you can increase your strength. Start by lying on the floor again, this time with your knees bent, feet on the floor. Keeping your hips on the ground, lift your pelvis (this will be a very small movement) up to the ceiling, hold for a moment, and then bring it back down. Repeat ten times or so, then rest.
Another great back strengthening exercise is to lie on your stomach with your arms at your sides. Lift your head off the ground, using your back muscles only, not your arms. Again, this is a small movement that may take some time to master. You dont want to lift too high and hurt either your neck or your back. Try it slowly and then lower down to the floor.
A back strengthening exercise doesnt have to take a lot of time, but it should be done on a regular basis to help those back muscles get strong again. In the end, all the time that you spend on exercising your back will help allow you to stay home from work when you want to, not when your back makes you.