While back pain can be common, there are cases in which it can end up being an emergency. In the case of more severe back injuries and resulting back pain, the recovery period can be long and difficult, and may involve a wide array of possible treatments. While in recovery, you may go to physical therapy and as a result you may be assigned certain exercises to strengthen your back muscles. Here are some exercises designed to help strengthen your back.
The Lower Back Rotational Stretch
Start by laying on your back with feet flat against the floor and knees bent. Keep your shoulders against the floor and your knees together. Bend your knees to one side and hold this position for five to ten seconds before returning to your original position. Then twist your knees to the other side and repeat the full exercise two to three times. You should try to do this exercise once in the morning and once in the evening.
The Bridge Exercise
Lay flat on your back with your feet flat against the floor and with your knees bent. Relax your head and shoulders, and lift your hips and bottom up – this should create a relatively straight line from your shoulders to your knees. Hold the position while taking three deep breaths. Relax your muscles back to the floor position and repeat it five times. Do more repetitions each day, working up to thirty.
The Knee-to-Chest Stretch
As usual, the knee-to-chest stretch involves laying with your feet flat to the floor and knees bent. Use both hands to pull one of your knees up to your chest. Then tighten your stomach muscles and press your back against the floor, holding this position for five seconds. Return to the original position, then do the opposite leg. Return again to the original position before pulling both legs to your chest. Do the exercise two to three times per session, and do one session in the morning, and one in the evening.
The Cat Stretch
Get on all fours and carefully arch your back, slowly pushing your stomach and back skyward. Slowly allow your abdomen and back relax, hanging toward the floor. Go back to the first position, and repeat the exercise three to five times, performing the full exercise twice daily.
The Seated Lower Back Rotational Stretch
One of the more convenient exercises, the seated lower back rotational stretch involves sitting on a stool or any surface without arms. You begin by crossing your right leg over your left. Then keep your left elbow against the outer part of your right knee. Then twist your body to one side, holding it for ten seconds, before repeating on the other side. Repeat three to five times on either side, and do the exercise twice daily.
Contact the Maryland Pain and Wellness Center today if you’re experiencing back pain. We can help you determine the source of your pain and come up with a treatment regimen, and help you with recovery, including back exercises.