Types of Back Exercises

Back exercises strengthen and stretch the back muscles to help refine body posture and lessen the susceptibility of back pain. Here are some examples of back stretches that may help with your back. Remember, it's always best to consult a physician when it comes to back exercises.

Back Stretching Exercises

Exercises that involve stretching the back help promote flexibility. Improving back flexibility prevents back pain by ensuring that the maximum moving capability of the spine is attained so as to better absorb the force put upon the joints.

   1. Standing Backward Bend: Stand upright with hands placed on waist. Bend backwards as far as you can while remaining comfortable. Hold this stance for 5-10 seconds and repeat.

   2. Full Back Release: Sit on a chair keeping your shoulders relaxed and your feet on the floor. Bend forward until your palm touches the floor, and then slowly go back to the initial position.

Yoga

Yoga is famous for its long stretches and breathing exercises that altogether strengthen and relax the muscles.

   1. Corpse: Lie with your back against the floor. Slightly turn your knees out and place your hands on your sides. If your knees hurt in this position, bend your knees with your feet flat on the floor. Inhale and exhale for a few moments, letting the stress flow out of the body.

   2. Wind-Releasing Pose: Lie with your back against the floor. With one leg remaining flat on the floor, inhale and bend your knee pulling it to your chest. Then, exhale and pull your knee towards your head. Keep inhaling and exhaling, then go back to the initial position. Do it again with the opposite leg.

Pilates

Pilates is a kind of exercise that strengthens and improves endurance and flexibility of the body without putting on muscular bulk. The following are only a few of the Pilates exercises:

   1. The Hundred: Lie with your back against the floor. You can either bend your legs or leave them stretched out. Try to hoist your legs and head above the floor. If you find this difficult, hoist only your head. Lift and lower your arms about two inches above the floor. Then, inhale and exhale for about five counts.

   2. The Saw: While sitting with feet flexed and legs placed a little wider than the hip width, extend arms to the side. Sit up straight, breathe out, and turn to your right keeping the position of your arm aligned with the shoulders. Bend over, breathe in and return to the starting position slowly. Do the same thing with the opposite side.

Back Pain and Bad Back Exercises

People who have bad backs or are suffering from back pain are often recommended by doctors to take back pain exercises to alleviate the pain or promote faster healing of the damaged back. Depending on the back’s condition, doctors may give different types of back exercises. The following are some examples:

Leg Raise: Lie with your back against the floor and arms at the side. Lift one leg off the floor. Stay in this position for about 10 seconds. Do this again five or so more times before proceeding with the other leg.

Seal Movement: Lie face down on your stomach and then lift your shoulders directly upwards so your spine curves back. Hold for five-ten seconds and then repeat.

Back Arch: Get on your hands and knees and then tuck your head under your stomach to arch and stretch your back. Hold for several seconds and repeat.

Should Stretch: Grab a broom or long pole and place it behind your neck and shoulders while holding it in both hands. Your shoulder blades should push together. If it is comfortable, you can twist your body slowly side to side to stretch further. Make sure you do this slowly to avoid injury.

With the benefits given by back exercises, it is nice to know that there are different kinds of back exercises out there to cater to the different needs of people. Whether through yoga, Pilates, back strengthening, back stretching or exercises for bad back and back pain, back exercises can help you.