Stretching and Exercise for Bad or Weak Backs

Tuning up your Lower Back

Before commencing any sort of exercise for bad or weak backs, it's important to understand the cause of the pain and assess the condition of your back. Only a qualified health care provider can help you make a determination if exercise is right for you and what specific exercises will benefit you the most.

However, there are some general exercise tips for those suffering from lower back pain. Those who suffer from mild, occasional back pain may also benefit from exercises to strengthen the lower back. Anyone who does not have a serious lower back condition (such as a herniated or severely degenerated disc) can benefit from basic stretching exercises and posture improvement throughout the day.

If your back pain is purely muscular, such as a strained or sore muscle, then gentle stretching may provide the most benefit. Massage from a licensed massage therapist may also help in the case of a muscle strain.

If the cause of your back pain is unknown, consult a physician or chiropractor. Back pain is not always due to a problem with the muscles of the back or spine. It can also be caused by serious illness, such as a disorder of the kidneys or pancreas. Exercises will generally not help when the pain is caused by an internal disorder.

The primary goal of stretches is to loosen the muscles in the lower back, hips, and upper legs. Many times the cause of the pain comes from tension in the hips. One of the simplest exercises you can start with is a standing forward bend. Start with the knees slightly bent and bend forward from the hips. Try to hang loosely and release the tension in your lower back.

Next stand up very straight with your arms overhead. Reach toward the sky and stretch through the tips of your fingers. If your balance is good, try bringing one leg up to your chest. Hug your leg and pull it as close in to your body as possible. Alternatively you can perform this knee-to-chest stretch while lying on your back.

A somewhat more complex stretch is the air squat (unweighted squat). Typically squats are performed to condition the legs and gluteus, but in this case our goal is just to stretch out the hip flexors by holding a balanced low squat position. Never put any sort of weight on your back or neck when performing this exercise with back problems. This compresses and strains the back significantly. Those who do weighted squats as part of an exercise routine should hold the weight in front of their head.

When performing air squats, it's important that your back is straight and your head is up. Your eyes should be looking straight ahead. Keep your heels flat on the ground. You may need to reach out in front of you (or hold onto something) to keep from tipping over backward. Hold this position for several seconds, releasing the hips.

Next stand up very straight. Lean backward, pushing your hips forward so you arch back. Now straighten up again and lock your lower back into a rigid, straight posture. Bend forward from the hips, being careful not to allow the back to round forward. Look straight ahead, keeping your head up, so your chin doesn't fall toward your chest. It's ok if you can't touch your toes this way.

Straighten up and go right into the backward arch. Continue to alternate from the backward arch to the forward bend with a straight back. Try to stretch as far as you can during each repetition.

Lay on the ground to do the final series of stretches. First bring your knee to your chest. Hug your leg in close to your body. Make sure your other leg is extended out straight and you are lying flat on the floor.

From flat on your back, stretch your left arm out to your left side. Raise your left leg at a 90-degree angle and place your right hand on the outside of your left knee. Twist so that your left arm stays on the ground, but your left knee is almost touching the ground on your right side. Keep your shoulders flat as you perform this stretch. Repeat on the opposite side.

These exercises and stretches are also useful as preventative care for those who do not suffer from back pain. Keep the muscles and joints of the lower back and hips loose and pliable to reduce the risk of injury.

One important note about lower back pain. One very common cause is obesity. This can happen in both men and women, but is more common in men. The male spine is not designed to handle significant weight in the abdominal area. The female spine is slightly different in this area to bear the weight of pregnancy.

If you are obese, a comprehensive exercise and nutrition program designed to reduce body fat may make a significant difference in the stress put on your lower back throughout your daily activities.

Do you carry around a large wallet in your back pocket? Constantly sitting on this bulky object may throw your hips out of alignment, causing lower back or hip pain. Try carrying your wallet in a coat pocket, or slim it down significantly.

Check your posture throughout the day to see if you are slouching or rounding your back forward. Practice checking your posture and correcting it, if necessary. If you don't know what good posture looks and feels like, you should get some training from a personal trainer, physical therapist, or chiropractor to show you the best ways to hold yourself while standing and sitting.

In many sports proper posture is a key to success. Likewise in life maintaining proper posture in exercise, daily activities, and mundane tasks such as checking your email can make a huge difference. 

Keep stretching and exercising to improve the body as a whole.