The back is the core of the body. The spinal cord which runs through the back is the most important part of the nervous system. So it is very important to take proper care of your back and keep it in a healthy shape to avoid any serious injury or loss of movement.
This back exercise routine is suggested not only for the person suffering from a backache, but it is also beneficial for a healthy person, to keep the back in a good shape. The foremost thing for maintaining a healthy back is the right posture. Wrong or slouching posture often results in an aching back. One should keep his spinal column erect, shoulders retracted and abdomen tucked in.
The basic back exercise routine should follow this pattern: first warm-ups, then strengthening exercises and finally stretching exercises.
Warm-up Exercises for the Back
Before starting any exercise regimen, warm up exercises to prepare your muscles should always be done. It can be in any form such as walking, jogging, light aerobics, etc. 5-15 minutes of warm up exercises should be sufficient.
Strengthening Exercises for the Back
Strengthening exercises should be done very carefully every other day. Doing it on daily basis may cause injury. Utmost care should be taken while performing these exercises. Starting with 5 repetitions in a set, you can increase slowly to 10-15 repetitions.
The Bridge For Strengthening Your Back
Lie flat on your back and bend your knees to 90 degrees. Keep your feet flat on the floor. Now raise the buttocks, keeping your abdominal muscles tight. Hold for 10 seconds and then slowly come down.
The Plank For Strengthening Your Back
Lie down on your stomach and keep your elbows and forearms on the floor. Raise the body as in a push-up position, balancing on toes and elbows. Back and abdominal muscles should be kept straight and tightened. Hold for 10 seconds, repeat it 5 times.
Wall Squats For Strengthening Your Back
Stand with your back towards the wall, heels 20 inches away from it. Slide down the wall into a crouch position with your knees bent to a 45-90 degree angle. Hold for 5 seconds then slowly come up. Repeat 5 times.
Leg and Arm Raises For Strengthening Your Back
Lie on your stomach. Arms stretched out past your head with palms and forehead on the floor. Lift one arm and the opposite leg at the same time. Hold in this position for 5 seconds then repeat alternating arms and legs each time.
Stretching Exercises for the Back
Stretching should always follow the strengthening exercises, as it helps to ease out the strained muscles. Hold in a position for minimum of 20 seconds and up to a maximum of 30 seconds. Repeat 5-10 times.
Hamstring Stretch for the Back
Sit on the floor, with one leg stretched and other one comfortably bent in front. Bend at the waist and lean forward, keeping your back straight. Alternate your legs.
Piriformis Stretch for the Back
Lie on your back, bend your right leg and pull up your right knee towards the opposite side of your chest with your left hand. Hold for 20 seconds then repeat alternating your legs.
Back Flexion Stretch
Lie on your back and pull both knees to your chest, at the same time flex your head forward. Hold for 20 seconds.
If you exercise and stretch your back every other day, or at least 3 days per week, you will increase the strength of your back and decrease any back pain that you may have been experiencing.