In general, back injuries are one of the most common debilitating problems in the whole population. Just to prove my point, how often you have less exaggerating back pain, pulling or damage, which is, involved in the regular day to day life and is rather uncomfortable? I am betting a couple of times at least (if not, you were very lucky!).
You see, the problem with a back injury there really is not the way to work around it. With just about any other body part injured, you can find at least one way to be comfortable and continue to perform tasks, but with a back injury, simply standing may cause pain, bending certainly causes pain, sitting causes pain, and establishing the causes of pain is just inevitable.
With this in mind, it is not difficult to understand the importance of avoiding back injuries and weakness. In fact, just learning some basic techniques for lifting safely, carrying out regular back strengthening exercises and stretches for flexibility, you can create a stronger more elastic back that will be much more durable and can withstand and avoid the injury in a much better way. The importance of a strong, supple back can never be overstated.
Now comes the use of different exercises – some are those that involve the use of weights and some are those that do not. There are several stretching exercises that are all very well for the development and maintenance of a healthy back.
A simple exercise for stretching your back
Of course, there are several muscles in the back and I will take you through exercises that hit each of those muscles but it is fair to say that most of the people suffer back problems in the lower lumbar region, so we can start from here.
Before doing any weight training on the back, I would recommend you to do some rudimentary strengthening and stretching exercises for the back.
Stretching the back is easy and comfortable. In a standing position with both feet together, slowly and steadily draw down your arms to try to touch the feet while keeping the knees straight. Never, never, never bounce or give a jerk, as this is very dangerous for the spine. All movements that involve the back must be smooth and controlled, so that they do not hurt.
Perform this workout once a day, each time trying to get a bit lower and a little closer to your foot. Do not worry if you have major problems with flexibility in the initial phases because when I tried this exercise for the first time, I thought that I cannot do it because it feels as though it will strain or pull our leg muscles or something but believe me, do this and keep doing because these are very beneficial. People often try this exercise for the first time and then give up believing that they will never be able to touch their feet. To get an inch closer every day, it’s all going to add up in the overall stretching on your back and leg muscles.
Moreover, this exercise can be performed by sitting on your butt with your legs straight out in front of you.
A simple exercise for strengthening your back
Once your back becomes more flexible with the above exercise, I would recommend using the following simple technique to build some strength in your lower back as well as flexibility in the opposite direction:
Lay down flat on your stomach with your legs apart behind you — the tops of your feet should be too flat against the floor. Now, while keeping the tops of your feet flat on the floor as the legs, you have to do as if you are trying to do a push up.
The idea is to keep the entire area from your waist and below flat on the floor, while bending your torso upward as much as it can go. Hold this position for the count of five or ten and then relax.
It is likely that you will find this exercise pretty hard initially but after doing it for one to times, you will start feeling some strength in your lower back.
I would recommend this exercise two to three times a week, leaving at least one day between each effort to allow the back to recover.
Now, once you feel ready, you can move on to some of the most advanced back strengthening exercises involving weights.