Exercising for a healthy back

Did you know that if you’re physically fit, you’re less prone to back injuries and have a better recovery rate if something does happen? One of the best ways to help your back muscles get strong and flexible is through exercise. This means saying good-bye to your couch potato days and getting your body moving.

You might choose to work out by joining a yoga, tai chi, Pilates or fitness class. But you can also try a simple DIY routine at home. The main thing is to do something every day – and start off slowly to avoid the risk of injury. Listen to your body and don’t push yourself beyond your limitations.

Ways to strengthen your back

There are three main types of exercises for a healthy back:

• Strengthening: this involves repeatedly contracting your muscles until the muscle gets tired.  During these ‘isometric muscle contractions’, what’s actually happening is that the muscles are contracting but staying the same length (as in abdominal crunches). Although they might feel like torture at the time, these kinds of exercises will build up your muscle tone and core strength, and stabilise your spine. We can’t emphasise enough how important it is to have a strong mid section of deep postural muscles. This core area not only links the upper and lower body, but creates even support for the whole body.

• Stretching: these types of exercises involve slow, sustained lengthening of the muscle to promote flexibility (particularly in the hips and legs), and movement. Stretching helps prevent joint stiffness and muscle tension, as well as reduces the possibility of injury. While stretching, stay relaxed and avoid making sudden, abrupt movements.

• Low-impact aerobics: back health is just one of the countless health benefits of doing low-impact aerobic – or cardiovascular – exercise. To get the most out of it, try jogging, stationary cycling, brisk walking, swimming or even dancing at least 20 minutes each session three to four times a week. Don’t forget to warm up and cool down so your muscles won’t get sore.

Top five exercises to do at home

Here are our favourite basic stretches and exercises you can do in the comfort of your own home. They’re super easy to integrate into your normal routine. Have fun!

1. Pelvic tilt: Lie on the floor on your back. Pull both knees up toward the chest and flex the head toward the knees. Do this gently until a stretch is felt through the lower back, then gently release. Alternatively, lie on the floor with both feet flat on the ground. Grab one knee and pull it toward the chest. Always keep the back flat on the ground. Hold each stretch for 20 to 30 seconds.

2. Cat stretch: Start on your hands and knees with your thighs perpendicular to the floor. Inhale deeply and slowly with the back straight but relaxed as much as possible. Exhale and stretch your back by arching it upwards. Slowly come back to the starting position. Exhale and stretch your back downwards into a swayback. Return to the starting position.

3. Lower back rotational stretch:Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders firmly on the floor, roll your knees to one side and hold for five to 10 seconds. Return to the starting position. Repeat on the opposite side.

4. Bridge: Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluts. Raise your hips to form a straight line from your knees to your shoulders. Hold for three long breaths.

5. The usual suspects: Common exercises that focus on the major muscle groups and boost overall fitness include push ups, squats and various abdominal exercises. Weight training is also good to build the back muscles.

Sources:

http://www.everydayhealth.com/back-pain/back-pain-core-exercises.aspx
Low Back Pain – Mayo Clinic
http://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment