After a back injury, muscles are often weak and shortened because they have not been utilized over a period of time. Weak back muscles will cause pain as they are the primary support for your spine. To decrease back pain, you will need to strengthen and stretch your back muscles so they are able to support your body efficiently. Always consult a doctor or physical therapist before starting any exercise routine, particularly after an injury. Here are the top five back exercises to do after an injury.
This exercise strengthens the back as well as the gluteus muscles and the abdominals. With your feet flat on the floor and your knees at a 90 degree angle, lay flat on your back. Raise your bottom off the ground and squeeze your buttocks for a count of five second. Do this up to 15 times.
The Wall Squat
This exercise is also great for quads and hips. Put your feet shoulder width apart and about 18 inches from a wall then place your back against the wall. Lower your body until your knees are at a 90 degree angle and hold for as long as you can. If this is too difficult, decrease the angle of your knees. Repeat up to 10 times.
This exercise is typically thought of as an abdominal exercise but is also great for back muscles. Lay flat on the floor with your feet flat. With your arms supporting your neck (but not lifting your head), raise your upper body towards your knees until you feel your stomach tighten. Hold for a count of five and slowly lower your body back to the floor. Repeat several times.
This stretching exercise is calming and will stretch your core muscles including your back. Get on all fours with your arms directly under your shoulders and your knees directly under your hips. As you inhale, raise your head to look above you while dropping your stomach to the floor. As you exhale, tuck your chin into your chest and bring your stomach up towards your spine rounding out your back. Repeat five times.
Start in the same starting position as The Cat. Raise your right arm out in front of you and your left leg out behind you. Form a straight line and aim to keep your hips perpendicular to the floor. Hold for up to 30 seconds. Repeat 5 times.
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