Back Strengthening Exercises To Prevent Back Pain

Monday, April 13th, 2009 at 4:07 pm

If you’ve been fortunate so far when it comes to avoiding back pain, chances are high that you can’t dodge that bullet forever. Many medical studies show that everybody has some form of back pain at some point in their life, so that clock is ticking for you if you do nothing to prevent it. It is never to early to start some back strengthening exercises to prevent back pain and put off that inevitable moment so long as possible or maybe avoid it altogether.

The muscles in your thighs, back and stomach all work to stabilize the center of your body and if these muscles are weak or unconditioned, back trouble is the result. So, taking up back strengthening exercises to prevent back pain and incorporating these main areas is a smart move which will keep your back healthy for ages.

Leg Raises

There are 2 kinds of leg strengthening exercises to prevent back pain with one requiring a position on your back and the other on your belly.

The prone leg raises start on the stomach and specifies that you lift one leg off the ground, as high as you can, usually an about a foot or 2. You then hold your leg in this position for approximately eight to twelve seconds before relaxing and repeating with the opposite leg then repeat the set 5 times at least 2 – 3 times each day.

The second leg raise exercise to stop back trouble begins with you lying on your back with legs extended. Lift one leg up from the ground and hold the position for approximately 10-12 seconds then relaxing before repeating with the following leg. This set should be repeated 5 times and performed 2 to 3 times daily for optimum benefit.

Upright Back Stretch

One of the simplest of all back strengthening exercises to prevent back pain is the upright back stretch, which starts off with you standing with your feet shoulder length apart. With your hands at pressed at the little of your back for support, slowly bend backwards so far as your back can bear it without bending your knees. The position should be held for almost 5 seconds before relaxing and then repeating for no less than 5 more times.

Back To The Wall

The wall may be employed for a number of back buttressing exercises like one called the wall slide. Begin with your back against the wall with your feet apart then slowly slide your back down the wall whilst bending your knees slowly. Once your knees are at a 45-degree angle, hold the position for 5 seconds and then slowly release and return upright. Back buttressing exercises to stop back trouble like this may be repeated many times each day.

There are a selection of other straightforward exercises to prevent back trouble that you can do but you may want to consult with your doctor or physical therapist to guarantee you select the right ones. In addition, you could even learn about additional tools like the exercise ball that may help your back strengthening exercises.

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