Research has shown that having a strong beck is the number one factor in preventing back injuries. Doing everything right and lifting correctly will help but strength is the number one factor. If you have had a back injury, strengthening the back will greatly reduce the chance of developing another back injury.
There are numerous exercises available for strengthening the back, but two exercises have been shown to be more effective than any others. I may take time to work up to doing a long enough hold or a heavier weight. Do not over do it with theses exercises or you may injury the muscles of the back.
The first exercises is the use of a roman or hyper extension chair. These type of chairs are used be holding the legs still while lifting the upper body up. A person could hang off the end of a bed and do the same thing. The person’s feet will have to be held still as to prevent the person from falling. The easiest and simplest way to do this exercise at home would involve the use of a chair. The person will lay with his or her chest on the chair and instead of lifting the upper body off the chair, the person would lift his/her legs up in the air. The person will be able to exercises the back muscles and do it without lots of equipment. The person will want to perform approximately 20 reps 2-3 times per week. To increase resistance, a person can place weight on the ankles or legs.
The second exercise is the use of a lumbar dynomometer. This is an expensive machine that has adjustable weights and can increase in resistance as the person progresses. This can also be performed at home with the use of a chair and some resistance tubing or exercises bands. The person will want to place the exercises bands around an object that will not move if the bands are pulled. The bands should be approximately chest height. The person will then sit on the front edge of a chair and hold onto the band with his/her arms. Make sure there is some tension on the band. While sitting, the person will lean back until his/her back touches the back of the chair. The person will want to perform 20 reps 2-3 times per week with this exercise. To increase resistance, a stronger exercise band can be used or more tension can be placed on the band.
By doing these two exercises a person can develop the strength need to prevent a back injury.