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Why Back Exercises? Approximately 80% of us will experience a back problem sometime during our lives. Almost all of these problems will be related to the muscles and joints which support the back. These unfortunate facts make it easy to understand the reasons for beginning and maintaining a simple back exercise routine. Back exercises strengthen and increase the flexibility of the muscles and joints that are so important to your back’s health. A brief explanation of how the back is structured will help in understanding how back exercises work and why they are so important. Anatomy of the Back The back consists of three main curves: cervical (neck), thoracic (middle back), and lumbar (lower back). The consistently "balanced alignment" of these three curves is the most important factor in maintaining a healthy back. The balanced alignment of the back is often referred to as "proper posture". You can check your posture by making sure that a straight line forms between your hips, shoulders, and ears. The back must be supported in order to maintain its proper alignment. The responsibility for this support belongs to the muscles of the abdomen and legs as well as the joints and muscles of the hips, knees, and back. If these vital muscles and joints lack strength and flexibility, serious back problems or injuries can result. Whether you have a back problem or not, back exercises can help strengthen and increase the flexibility of the muscles and joints that support the back. Your 15x15 Routine The following exercise program consists of 15 exercises that can be completed in 15 minutes—Your 15x15 Routine. Your exercise routine should be done on a regular basis, 3-5 times a week. It is not always necessary, or even preferable, to do every exercise. Your exercise period, however, should last at least 15 minutes. The stretching exercises are designed to increase flexibility, while the strengthening exercises help build muscles. Consult your doctor or physical therapist before beginning any new exercise regimen—particularly if you already have a back problem. Do not continue any exercise that causes pain or discomfort. 1. Back Stretch Position yourself on your hands and knees. Keep your hands aligned under your shoulders and your knees under your hips. Tighten the stomach muscles slightly and relax the neck in its natural position. Slowly press the back up and tighten the buttocks and stomach muscles. Be certain to tuck the chin into a natural position during this movement. Hold the position for 5 counts and return to the starting position. Repeat 4-5 times. This exercise stretches the back and strengthens the stomach and buttocks muscles. 2. Back Sag Position yourself on hands and knees. Relax the stomach and buttocks muscles and let your back sag (or arch) in, making sure that your weight is distributed evenly. Hold this position for 5 counts and slowly return to your starting position. Repeat 4-5 times. This exercise stretches the back muscles and helps increase flexibility. 3. Arm and Leg Reach These two exercises are easily combined. Begin both of them on your hands and knees. Arm Reach: Begin by slowly stretching one arm out in front of you. Keep this arm straight and do not allow your weight to shift to your supporting arm. Hold this position for 5 counts. Repeat 4-5 times and switch arms. Leg Reach: Slowly extend your leg behind you (maintain a firm stomach and do not arch the back). Hold for a count of 5, repeat 4-5 times and switch legs. Leg Reaches strengthen the buttocks while Arm Reaches exercise the upper back and shoulders. 4. Pelvic Tilt This exercise can be done while sitting (in a chair), standing (against a wall), or most commonly lying down (on the floor). Lying on your back, bend your knees and keep your feet flat on the floor. Place your hands on your pelvis and relax. Tighten the stomach and buttocks muscles and gently press your lower back onto the floor. Hold the position for 5 counts and release. Repeat 4-5 times. Pelvic Tilts are done to strengthen the muscles of the stomach and buttocks and to stretch the muscles of the back. 5. Leg Pull Again, lie flat on your back. Using a slow motion, pull both of your knees up to your chest. Be certain to discontinue the exercise if pain results. Hold the position for 5 counts and release. Repeat 4-5 times. Increase repetitions as you become more comfortable with the exercise. Leg Pulls stretch the buttocks and the lower back and help the curvature of the back. 6. Hip Extension Lie flat on your back. Gently raise the hips in an upward movement while maintaining a straight line between the knees and shoulders. Do not arch your back. Hold the position for a count of 5, release, and lower the hips to the floor. Repeat 4-5 times. Hip Extensions are good strengthening exercises that work primarily on the buttocks muscles. 7. Partial Sit-up Lie on your back with your legs bent or supported with a stool. Tuck your chin in, cross your arms in a comfortable position and tighten your stomach muscles. Slowly sit up until your shoulder blades are off the ground, hold for 5 counts and slowly lie back. Repeat 4-5 times. Think of this exercise as a spring motion (coiling and uncoiling). Partial Sit-ups strengthen the stomach muscles. 8. Leg Raise Lie on your back with your knees bent. Slowly raise and straighten out one leg until it is even with the bent knee of the other leg. Hold this position for a count of 5, then slowly lower your leg. Repeat 4-5 times, then alternate legs. (Leg Raises can also be done with the help of a belt, strap, or towel for additional support and stability). This exercise stretches the hamstring, hip, and ankle muscles and works to strengthen the quadriceps muscles. 9. Side Stretch This exercise can be done while lying on your back with your knees bent or while sitting. If sitting, your weight should be shifted slightly forward, helping you keep your balance and maintain your back’s natural curvature. Slowly raise one arm up and over your head while bending to the opposite side. Hold the position for a count of 5 and return to your starting position. Repeat 4-5 times and alternate the arms. This exercise stretches the back and side muscles. You should be able to feel the muscles stretching as you do the exercise. Do not jerk the muscles or twist the body while doing this exercise. 10. Back Release From a sitting position, slowly curl down for 5 counts. Curl back up and repeat 4-5 times. Make sure to keep your feet close to the chair or whatever object on which you are sitting. Again, think of the back as a spring while doing this exercise (coil up, coil down). The Back Release stretches the muscles of the back and buttocks. 11. Head Rotation This exercise is designed to stretch the neck muscles. Begin by tucking your chin in, then slowly rotate your head until your chin is even with your shoulder. Hold this position for a count of 5, then slowly return your head to the starting position. Do not "over rotate" your head during this exercise. 12. Shoulder Shrug Slowly raise your shoulders (a shrugging motion) as high as possible—inhale during the motion. Hold this position for 5 counts, then return the shoulders to the starting position as you exhale. Repeat 4-5 times. Shoulder Shrugs will help you stretch and strengthen the upper back and shoulders. 13. Calf Stretch From a standing position, place one foot slightly ahead of the other, bend the front knee while keeping the heel of the back foot on the floor. Slowly lean forward, supporting yourself with a chair or table. Hold this position for about 30 seconds, return to your starting position, then switch legs. The calf muscles can also be stretched by standing on a step, hanging one of the heels of the feet down and turning the foot first inward—then outward. 14. Hamstring Stretch From a standing position, place one foot on a stool or chair. Slowly lean forward, bringing your head over the knee (do not attempt to touch your knee with your forehead). Hold the position for a count of 5 and return to an upright position. Repeat 4-5 times and switch legs. Stretching should be felt primarily in the back muscles. Do not overt exert the back during this exercise. This exercise works to stretch the muscles of the lower back and hamstrings. 15. Elbow Press-up Lie on your stomach, face down with your forehead on the floor. Relax all muscles, especially the muscles of the back and stomach. Using your forearms, press yourself up and hold the position for about 30 seconds, slowly return to your starting position, and repeat 4-5 times. The lower back curve is maintained and strengthened with this exercise. Adding Aerobics If you are not already enjoying the health and fitness of aerobic exercise, now may be the perfect time to begin. Any exercise that increases your body’s use of oxygen is considered an "aerobic" exercise. The normal aerobic exercise period lasts between 20-30 minutes and should be done 3-5 times a week. Running, swimming, cycling, and brisk walking are just a few examples of aerobic exercises that can help you along the road to better health and fitness. The conditioning affects of aerobics (improved heart and lung function, better overall muscle tone, etc.) can often help you avoid, or sometimes relieve, a problem back. Remember to consult your doctor before beginning any new exercise program. Back Care Tips Everyday life can take its toll on your back. As you go about your daily routine, keep the three main curves of the back in mind. Many back injuries and problems can be avoided by maintaining a good posture. Some other helpful hints for your back include:  Lifting — Bend your legs, not your back. Keep objects close to you and raise yourself by using your legs instead of your back. Avoid rotating or twisting at the waist as you lift. Sitting — Keep your knees level with your hips and your feet flat on the floor. Concentrate on maintaining the curve in your lower back—use a small pillow for support. Walking — Wear a comfortable walking shoe. If you must carry a heavy shoulder bag, rotate the bag between shoulders every few minutes. Driving — Keep your car seat pushed as far forward as possible for comfort. Use a small pillow behind your back for support. Stop frequently to walk and stretch if you are driving for long periods. Sleeping — A firm mattress provides the best support for your back. Avoid sleeping on your stomach or in any position which results in pain.A Health Information Brochure from The El Paso Orthopaedic Surgery Group And Center for Sports Medicine 1700 Murchison; El Paso, TX, 79902 Tel. (915) 533-7465 |
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