Stretches and Strengthening Exercises to Protect Your Back

Depending upon your current or previous injuries, level of physical fitness and whether you are already implementing a rehabilitation program, the intensity and the exercises may vary.

Please consult with your doctor of Chiropractic prior to starting a new exercise or rehabilitation program so that individualized exercises and proper instruction on the stretching techniques and exercises can be provided.

All exercises should be done with the correct form and technique and include activation of the muscle to be strengthened whilst bracing with the Abdominal Muscles. Your Breathing Rate should also remain constant; don’t hold your breath while contracting the abdominal muscles during the repetition of the exercise.

No exercise should ever be painful. If an exercise does become painful or you lose the correct form and begin making compensatory errors: STOP.

Hamstring Stretch

Lie on your back with both legs straight. Extend one leg straight up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot until a stretch is felt in the back of the thigh. Hold for 30 seconds. Relax. Repeat 3 times on each side.

Piriformis Stretch

The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on your back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold 30 seconds. Relax. Repeat 3 times.

Back Stretch

Lie on your stomach. Use your arms to push your upper body off the floor. Hold for 10 seconds. Let your back relax and sag. Repeat 10 times.

Cat Stretch

Start on your Hands and knees. Drop your buttocks to your feet, stretch and extend your arms out in front of you and push your body downwards so that the stretch is felt in your back. This stretch can be done with lateral flexion of your trunk or with rotation. Hold for a minute.

Knees to Chest Stretch

Lie on your back and hug your knees to your chest. Stretch should be felt in your lower back. Hold for a minute.

Hip Flexor Strech/supported lunge

Take a long stride forwards so that your front knee is bent and your back knee touches the mat. Rest your hands on your front knee for stability and push your body forwards and downwards so that the stretch is felt at the top in the front of your back leg. Hold 30 seconds. Repeat 3 times on each leg

Leg Raises

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 5 times with each leg.

Bridges

Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks so as to flatten your lower back against the floor. Slowly raise your hips up from the floor and hold for a slow count of 10. Repeat this exercise 3 times.

Planks

Lie on your stomach. Lift yourself on to your elbows and feet, and raise your pelvis so that your body is in a straight line. Hold for 30 seconds, repeat 3 times.

Lie on your side. Lift yourself on to your lower elbow, and lift your pelvis so that your weight is on that elbow and on the outside of your lower knee or foot. Keep your body straight. Hold for 20 seconds. Repeat on each side 3 times.

The Superman

Kneel on mat on hands and knees, with palms directly under shoulders and knees hip-width apart. Slowly raise right arm, and extend it forward parallel to floor. (Balance by contracting your abdominal muscles.) Keep right palm parallel to the floor, then lift the left leg, and straighten it behind you. Hold opposing limbs off the ground for 30 to 60 seconds without arching your back. Switch sides. Repeat 3 to 6 times.

Lunges with Rotation

Hold a weight in front of your chest with straight arms at shoulder level. Take a long step forwards into a lunge position. Whilst in the lunge position turn your shoulders towards your back leg, keeping the weight at shoulder level. Perform 3 sets of 10 repetitions on each side.

Abdominal Specific Crunches

Lie on your back with your feet on an exercise ball, bend your knees and pull downwards on to the ball. Keep the tension on the ball whilst you do a crunch. Your gluteus muscles and hamstrings should be contracted while you are performing the exercise; this eliminates your hip flexor muscle from contracting and isolates your abdominals. Perform 3 sets of 15 repetitions each.

The Cardio Component

Engaging in cardiovascular exercise can help aid in rehabilitation of the spine and help prevent future injury. Most health care professionals recommend 20 to 30 minutes of cardio exercise three to four days per week to improve cardiovascular endurance and help lose weight. Until you’ve recovered from back pain, select low-impact activities that burn calories, but won’t place undue stress on your joints. Consider alternating cardio exercise and strength training to get the most from your workouts and to allow your muscles time to recover.

Stretching Tips

To get the maximum benefit from stretching, proper technique is essential.

• Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.

• Slowly increase your stretch as you feel your muscles relax. Don't bounce.

• Stretch slowly and gently only to the point of mild tension, not to the point of pain.

• Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.

• As your flexibility increases, consider increasing the number of repetitions.

• Stop immediately if you feel any severe pain.