Many people tend to overdo it when starting strengthening exercises for the back, resulting in back strain. Back pain caused by doing too much too soon sets one back even farther. But the ultimate goal is to be able to do the back strengthening exercises. Strengthening the back can't be rushed. It takes patience but it well worth the effort
Warm-up Exercise before Back Exercises: Be sure to warm up before doing back exercises with five minutes of walking, or using an exercise bike or elliptical trainer, or even marching on the spot. Warm-up exercises prepare your back for strength exercises or stretching exercises by increasing circulation to the muscles. Do some stretching exercises after you strength train as contracting your back muscles tightens them up a little.*To activate your deepest abdominal muscles, cough once or twice. If you can keep these deep abdominal muscles contracted during exercises for the back and stomach, other core muscles will be getting a simultaneous workout.
The Bridge: Strengthens several core muscle groups
Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Raise buttocks off floor, keeping abs tight (You can activate these abs by coughing - concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times.
The Plank: Strengthening exercise for back and abdomen (also strengthens arms and legs)
Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes.
The Wall Squat: Strengthening exercise for back, hips and legs.
Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times.
Leg and arm raises: Strengthening exercise for back and hip muscles.
Lay on stomach, arms reached out past your head with palms and forehead on floor. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 30 seconds. Switch sides.
Leg lifts: Quad Strengthening Exercise
Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Keeping the right leg straight, slowly lift it to the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides. Work up to 10 sets of 10 over several weeks.
*Safety Tip for Leg lifts:
Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept slightly bent with foot on floor.
Strong abs are essential for supporting the spine.
Crunches: upper abdominal exercise
Lie on back, knees bent. Do not anchor feet. (Anchoring the feet or keeping the legs straight along the floor can strain the lower back). Keep the lower back flat on the floor. Exhale when raising your torso off the floor and inhale when lowering. Just raise your head and shoulder off the floor - three to six inches is enough. Sitting up all the way is hard on your lower back. Keep chin tucked in. You can use your hands to support your neck but be very careful not to pull your neck or you could strain a neck muscle. To eliminate any chance of straining your neck, keep your arms at your side or folded on your chest. Do ten repetitions.
Leg Lifts: lower abdominal exercise
Lie flat on back. Lift leg about 45 degrees, hold for 3 seconds, switch sides. Do ten repetitions.
Reverse Crunch: lower abdominal exercise
Lie flat on back, feet in the air. Bend knees 90 degrees. Place hands under buttocks for support and make sure your lower back remains flat on the floor. Tightening your lower abdomen, lift your buttocks a few inches off your hands. Hold for a moment and lower back down. Do 5 to 15 repetitions.
Rotational Crunch: obliques exercise (sides of the stomach)
Rotational crunch is a slight variation of the regular crunch. (The variation - the direction you raise your head and shoulders off floor is diagonal). Lie flat on back, knees bent, feet flat on floor. Do not anchor feet. Rotate your body so that the weight rests on left shoulder. Then, keeping chin tucked in, bring your head and shoulders upward and raise your right shoulder higher than the left.
Backward Leg Swing: Gluteal exercise (The muscles of the buttocks help support the spine)
Stand, holding onto the back of a chair for support. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Repeat 10 times. Switch sides
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