|
|
 |
Back Strengthening Exercises (RMD
03/04)
Back Pain Exercises
Exercises to minimise problems with back pain.
You can minimise problems
with back pain with exercises that make the muscles in your back,
stomach, hips and thighs strong and flexible. Some people keep in good
physical condition by being active in recreational activities like
running, walking, bike riding, and swimming. In addition to these
conditioning activities, there are specific exercises that are directed
toward strengthening and stretching your back, stomach, hip and thigh
muscles. Before beginning any exercise program, you should discuss the
program with your doctor and follow the doctor's advice. It is important
to exercise regularly, every other day. Before exercising you should
warm up with slow, rhythmic exercises; if you haven't exercised in some
time, you can warm up by walking. Inhale deeply before each repetition
of an exercise and exhale when performing each repetition. Exercises to
strengthen your muscles Wall slides to strengthen back, hip, and leg
muscles. Stand with your back against a wall and feet shoulder-width
apart. Slide down into a crouch with knees bent to about 90 degrees.
Count to five and slide back up the wall. Repeat 5 times.
Leg raises to strengthen back and hip muscles. Lie on your stomach.
Tighten the muscles in one leg and raise it from the floor. Hold your
leg up for a count of 10 and return it to the floor. Do the same with
the other leg. Repeat five times with each leg.
Leg raises to strengthen stomach and hip muscles Lie on your back with
your arms at your sides. Lift one leg off the floor. Hold your leg up
for a count of 10 and return it to the floor. Do the same with the other
leg. Repeat five times with each leg. If that is too difficult, keep one
knee bent and the foot flat on the ground while raising the leg.
You can also sit upright in a chair with legs straight and extended at
an angle to the floor. Lift one leg waist high. Slowly return your leg
to the floor. Do the same with the other leg. Repeat five times with
each leg.
Partial sit-up to strengthen stomach muscles Lie on your back with knees
bent and feet flat on floor. Slowly raise your head and shoulders off
the floor and reach with both hands toward your knees. Count to 10.
Repeat five times.
Back leg swing to strengthen hip and back muscles Stand behind a chair
with your hands on the back of the chair. Lift one leg back and up while
keeping the knee straight. Return slowly. Raise other leg and return.
Repeat five times with each leg.
Exercises to decrease the strain on your back. Lie on your back with
your knees bent and feet flat on your bed or floor. Raise your knees
toward your chest. Place both hands under your knees and gently pull
your knees as close to your chest as possible. Do not raise your head.
Do not straighten your legs as you lower them. Start with five
repetitions, several times a day.
Stand with your feet slightly apart. Place your hands in the small of
your back. Keep your knees straight. Bend backwards at the waist as far
as possible and hold the position for one or two seconds.
^top
|
 |
|
 Whitnash
Medical Centre
110 Coppice Road
Whitnash
Warwickshire
CV31 2LT
Tel: 01926 316711
Fax: 01926 427260
|
|
|
 |
