Back Flexion Strengthening Exercises

About this topic

Back pain is a common problem for adults. Different exercises may help to lessen pain. One kind of exercise that may help is back flexion strengthening exercises. Back flexion means the back is bending forward. Based on the cause of your back pain, these exercises could make some back problems worse. ‚

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. ‚
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. ‚

Pelvic tilts ¢ ˆ ’ Lie on your back with your knees bent and feet flat. Tighten your stomach muscles and press your lower back down to the bed. Relax.
Straight leg raises ¢ ˆ ’ Lie on your back with one leg straight. Bend your other knee so the foot is flat. Keeping your leg straight, lift the leg up to the level of your other knee. Lower it back down. Repeat with the other leg.
Abdominal crunches ¢ ˆ ’ Lie on your back with both knees bent. Keep your feet flat on the floor. Place your hands in one of these positions. Try starting with the first position since it is the easiest. As you get better, use the other positions to make it harder.
- Hands straight down by your side. This is the easiest.
- Arms folded across your chest. This is a little harder.
- Hands behind your head with the elbows out to the side. This is the most difficult. Be careful not to interlock your fingers behind your neck or head while doing crunches. This may add tension to your neck and cause strain.
Look at the ceiling. Tighten your belly muscles and lift your shoulders and upper back off the floor. Breathe out while you are doing this. Lower your shoulders to the floor. Breathe in while you are doing this. Relax your belly muscles all the way before starting another crunch.
Squats ¢ ˆ ’ Stand with your feet spread shoulder width apart. Bend your knees while keeping your back straight. Go as far as you feel comfortable. The deeper you bend, the harder it is. Put your arms straight out in front for balance as you bend more. To make it harder, hold this position longer. Stand up and repeat.

View OriginalView Original
View OriginalView Original
View OriginalView Original
View OriginalView Original

What will the results be?

Better strength and flexibility
Less back pain
Less back numbness, tingling, and spasms
Walking and other activities may be easier

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.
Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
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?

American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00666 ‚

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. ‚

Home

Erectile Dysfunction

Doctor123.org