How to Do Back Exercises

Maintaining a healthy back means strengthening the back muscles and the supporting muscles of the abdomen. To improve the condition of your back, follow these steps.

Instructions

Difficulty: Easy

Things You’ll Need:

• An exercise mat or suitable floor space
• Loose, comfortable clothing

Learn How to Do Back Exercises

1. Begin with slow stretching exercises to loosen up. Start by lightly stretching your arms and legs for several minutes.
2. Stretch your lower back by lying on the floor and pulling your legs up to your chest, as though you are hugging your knees. Then bring your chin forward to meet your knees and hold this position for 10 seconds. Release and repeat three to four times.
3. Strengthen your abdominal muscles to help support your back. While lying flat on your back, tuck under your chin and slightly raise your shoulders from the floor while reaching with your hands toward your knees. (Note: Keep your back straight at all times.)
4. Follow up with an advanced lower back stretcher. From a standing position, lift your left leg toward your chest while clasping your hands behind your knee for support. Hold for a count of three, then release and repeat with the other leg. (Note that if discomfort or impaired mobility makes this exercise difficult to do while standing, you may complete this exercise by lying down on your back instead.)
5. Release tension from your back. Stand with your feet slightly apart. Then place your hands at the small of your back for support and slowly lean backward as far as you can comfortably go.

Tips & Warnings

• Regular moderate aerobic and weight-bearing exercises, three to five times per week, are your goal.
• Regular back exercises can help to reduce the likelihood of future back injuries.
• Make sure that you practice good posture at all times. Also, if you sit for several hours at a desk each day, be sure to use a chair that provides adequate support for your head and neck.
• Do not attempt to perform any back exercises if you have a known condition such as a herniated disk or spinal injury until you consult with a medical professional.
• If any exercise elicits acute back pain, stop immediately and see your doctor as soon as possible.