About this topic
The muscles in the back are some of the most important ones in the body. They support the backbone to help keep an upright posture. They help us do most all of our daily motions. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Stretching Exercises ‚
Stretching exercises keep your muscles flexible. They also stop them from getting tight. Start by doing each of these stretches 2 to 3 times. In order for your body to make changes, you will need to hold these stretches for 20 to 30 seconds. Try to do the stretches 2 to 3 times each day. Do all exercises slowly. ‚
- Single knee to chest ¢ ˆ ’ Lie on your back. Pull one knee towards your chest until you feel a stretch in your lower back and buttock area. Repeat with the opposite knee. If you have knee problems, pull your knee up by grabbing the back of your thigh instead of the front of your knee. You can also do this exercise by grabbing both knees at the same time.
- Lower trunk rotations ¢ ˆ ’ While lying on your back, bend your knees and have your feet flat on the floor. Keep your legs together and then drop them to one side. Be sure to keep both of your shoulders touching the floor until you feel a stretch in the muscles at the side of the back. Repeat on the other side.
- Lower back stretch seated ¢ ˆ ’ Sit in a chair with your feet spread about shoulder width apart. Then, lean forward until you feel a stretch in your lower back.
Strengthening Exercises ‚
Strengthening exercises keep your muscles firm and strong. Start by doing each of these exercises 3 to 5 times. Slowly, work up to doing each exercise 10 times. Hold each exercise for 3 to 5 seconds. Do all exercises slowly. ‚
- Shoulder blade squeezes ¢ ˆ ’ Pinch your shoulder blades together on your upper back. Relax.
- Pelvic tilts ¢ ˆ ’ Lie on your back with your knees bent and feet flat on the bed. Tighten your stomach muscles and press your lower back down to the floor. Relax.
- Hip lifts ¢ ˆ ’ Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and lift your buttocks off the floor. Relax.
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What will the results be?
Keeping your back muscles flexible and strong can help stop muscle injuries. This often happen when muscles are tight or weak. ‚
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Never bounce when doing stretches.
- Doing stretches before each meal may be a good way to get into a routine.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
NIH Senior Health ‚
http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚