How to Exercise to Prevent Back Injury or Pain

Millions of people live with chronic back pain. To avoid this, prevention is the key. While certain diseases and injuries cannot be prevented, you can take steps to minimize your risk of having chronic back pain. This is especially true in cases of back pain due to muscular imbalances. In this case, back pain is often caused by weak abdominal muscles and tight hamstring and hip muscles. When the abdominal muscles are weak, the back muscles must work extra hard during everyday activities. When the muscles in the backs of the legs and hips are tight, they can pull on the muscles in the back and cause pain. Below are some simple exercises you can do to help prevent back pain.

Difficulty: Easy

Instructions

Things You'll Need:

• A yoga strap or towel

Core Exercises and Stretches to Prevent Back Pain

1. 
   Crunches target the upper ab area

   Do basic crunches. Lie on the floor on your back with the knees bent and the feet flat on the floor. Bring your fingertips behind your head, but do not clasp the hands. Press your lower back flat into the floor. Lift your head and shoulders just a couple of inches off the floor. To better isolate the abdominal muscles, lift your chin toward the ceiling and avoid rounding forward. If you feel pain in your neck, focus on pressing the low back into the floor and keeping it there throughout this exercise. If you let your lower back arch, you will pull on your neck. Keep the movement small enough that you feel the upper section of the abs contract, but not so high that you pull on the neck. If your abdominal muscles are weak, you may not be able to lift very high at first. However, you will get stronger with time. Do 12 to 15 repetitions. Do this movement slowly and with control. Take a 2-second count to lift up and a 4-second count to lower down. See the picture from changingshape.com.

2. 
   Oblique lifts target the waist muscles

   Incorporate oblique lifts. Lie on the floor on your back with the knees bent and the feet flat on the floor. Bring your fingertips behind your head, but do not clasp the hands. Press your lower back flat into the floor. Place your right ankle on top of your left knee. Tighten your abdominal muscles. Start to twist and lift the left shoulder off the floor a few inches. Keep your right elbow on the floor and your left elbow back and open. As you lift up, think about bringing your left shoulder toward your right knee and not your left elbow. Touching your left elbow to your knee can make you pull on your neck. Keeping your elbow back and open will help you to work deeper into the waist muscles. Do 12 to 15 repetitions. Then switch sides. Do this movement slowly and with control. Take a 2-second count to lift up and a 4-second count to lower down. See the picture here from sixpacknow.com.

3. 
   Reverse crunches target the lower ab section

   Try a reverse crunch. Lie on the floor on your back and bring your legs up. Flex your feet so the soles of the feet face the ceiling. Tighten your abdominal muscles and lift your feet straight up so your hips come a few inches off the floor. Then come slowly down. The common mistake made is to swing the legs. Try to just lift the hips up and then lower back down. Do 12 to 15 repetitions. Do this movement slowly and with control. Take a 2-second count to lift up and a 4-second count to lower down. See the picture here from sparkpeople.com.

4. 
   Hamstring stretches target the backs of the legs

   Add in a hamstring stretch. Lie on the floor on your back with the knees bent and the feet flat on the floor. Bring your right knee into your chest and then straighten the leg up. You can hold onto to your leg if you are able to do so and still keep your head on the floor. If not, you can use a yoga strap wrapped around the bottom of your foot. See the picture here from orthoinfo.aaos.org. If you do not have a yoga strap, you can use a towel as well. Hold for a slow 30-second count and take deep breaths. With each exhale, try to relax the muscles in the lower back and the backs of the legs. Release out slowly and repeat with the other leg.

5. 
   Piriformis stretch targets the lower back and hips

   Try the piriformis stretch. Lie on the floor on your back with the knees bent and the feet flat on the floor. Press your lower back flat into the floor. Place your right ankle on top of your left knee. Tighten your abdominal muscles. Lift your left foot up off the floor. You can either hold on behind the left knee with your hands or wrap a yoga strap or towel around your left knee and hold the ends. To help protect your neck, make sure you keep your head on the floor while stretching. Hold for a slow 30-second count and take deep breaths. With each exhale, try to relax the muscles in the lower back and the hips. Release out slowly and repeat with the other leg. See the picture here from halhigdon.com

6. Be consistent. You need to do these exercises on a regular basis to help prevent back pain. Try for at least five days per week. This routine should only take 15 to 20 minutes per day, and you will feel stronger and more flexible and take pressure off your back.

Tips & Warnings

• Always move slowly and with control. These exercises are to prevent back pain, not treat it. If you are experiencing back pain, check with your health care provider before starting any exercise routine.
• These exercises should make you feel better, not worse. If you experience back or neck pain, talk with your physician. You may need to work with a physical therapist or trainer to make sure you are doing the exercises correctly.

Resources

• American Academy of Orthopedic Surgeons: Low Back Pain Exercise Guide
• National Institute of Arthritis and Musculoskeletal and Skin Diseases: Back Pain

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