Back Pain Exercises: More Challenges, More Fun, More Benefits.

Written by Pablo Ferrero

Tuesday, 01 September 2009 17:24

Exercises for low back pain management and prevention should be adjusted and enhanced as soon as the individual is capable of tolerating the new challenge. The same is true for those who are in a program to prepare for, or rehabilitate from, back surgery. This series of exercises is more challenging and requires increased awareness of body position and function.

Dying or dead bugs - begin laying face up with the arms reaching towards the sky. The feet are lifted off the ground and the lower legs are parallel with the table so that a towel or ball could be rested on the shins. The bend is strictly at the waist/hips. Once in this position, the back is pressed and held into the table (as is done in the brace exercise). Now to challenge the stabilizer muscles, straighten the hip and knee so that you are reaching out with your foot. Return to the starting position, and alternate feet. The focus should be on maintaining the tight back, not on how far the leg moves. Some people may only be able to move the leg a short distance because additional movements will result in the muscles relaxing and the back arching. Increase the difficulty of the exercise by moving one arm at a time while the legs move. This should occur with alternating and opposing limbs, so that when the left leg moves out, the right arm moves back towards the head/table. Again, do not allow the back to relax or the brace to be compromised.

Superman exercises are great for developing and maintaining lower back strength. These are started from a face down, flat-lying position. The legs are straight back while the shoulders and elbows are bent at 90 degree angles. This should put the upper arm into a T formation with the back, the lower arm pointed up towards the head and the thumbs at ear level. Now, extending at the hips and with a slight arch in the back, lift the lower body so that the thighs almost come off the table. You should feel the lower back muscles working. Next, using the upper body (thighs stay on the table), lift the torso so that the chest barely comes off the table. Again, feel the back muscles working. You can get progression in this exercise by doing upper body and lower body together or in alternating fashion (right leg and left arm). Perform 1 set of 10. Start with 1 set of 10 and wait until the next day to see how your body responds.

Quadrupeds - begin on your hands and knees with the back flat. Find a neutral spine by arching your back and then dipping your back (think belly towards the table and stick your butt out). Now, somewhere in between the two is your neutral. Once you find it, use your abs and low back muscles to keep that position. Remember the belly toward the spine cue to help keep the muscles engaged. Use the left leg to kick back (not up), return to the start and switch legs. Repeat for a set of 10. Next try moving the upper body by reaching out with the right hand as if you were trying to catch a raindrop. Return to start and alternate. During this movement, the hips should not rock, and the spine needs to remain neutral with the abs and back engaged. Proceed in enhancing the movement by doing left arm and right leg at the same time.
Disclaimer: The material presented is for informational purposes only. It is not intended to treat, diagnose, or cure any condition or ailment. It does not replace nor supersede guidance from qualified medical professionals. Reader assumes any and all risk if they choose to perform any of the activities presented.

Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,
Certified Athletic Trainer, and Certified Personal Trainer.
Competed in bodybuilding and a 3 time Ironman Triathlon Finisher

Last Updated on Wednesday, 09 September 2009 17:04