Exercise for Bad Weak Backs

Best Exercise for Bad Weak Backs

Virtually whatever kind of back trouble you have will be helped to some degree by strengthening your abdominal muscles. The abdominal muscles support the back, which is why to achieve good posture, you are advised to hold in the stomach. This gives you a bit of an abdominal workout even when you’re just walking or standing around and it trains your body to remain in proper condition.

If you’ve seriously injured your back, you must work with a physical therapist to devise a workable exercise routine. You can’t merely do sit-ups, because that might exacerbate the injury. A physical therapist will show you a range of exercises you can do that will work the stomach while the back is healing. Then, as you get stronger, you can begin doing exercises that will really toughen up the abdomen, hopefully preventing further injuries down the line.

If you just want some basic exercises for a bad, weak back that isn’t immediately injured, try beginner’s Pilates. While it’s always preferable to attend a class so that an instructor can determine if you are doing an exercise properly, there are some exercises you can do from an instructional DVD. Anything that involves lying on your back with your knees elevated is going to be gentle enough to get you started.

Fitness Before Flexibility

The yoga craze has a lot of people with troubled lumbar regions heading to the ashram to exercise their bad, weak backs. While yoga is an excellent exercise, it can be very dangerous for those who suffer back injuries. If the muscles are too stretched without being strengthened, you run the risk of not only exacerbating the injury, but creating a new injury. Additionally, the increased popularity of yoga has resulted in a number of teachers doing accelerated training programs, meaning they don’t know how to work with people who have back issues. Physical therapists recommend that people with problematic backs should opt for Pilates for strength training and avoid yoga until the back and abdominal muscles are ready to handle it. At that time, they should look for a yoga instructor who is properly qualified, understands the nature of injuries and encourages you to focus more on breathing and gentle stretching, rather than pushing yourself too far.

Specific Back Stretches

While you don’t want to overdo it, there are some stretches that a physical therapist will prescribe as a way of assisting the muscles around the injury. The most common of these is one that helps those with bulging discs. Lie flat on your stomach and gently push yourself up with your arms. If you can only go so far as resting on your elbows, that’s fine. The main thing is not to strain yourself. Hold for a count of ten, let yourself back down, and then repeat. This exercise really works the back exactly where it needs it, without over-stretching.

Stretching and Strengthening

Another gentle exercise gives you a little bit of stretch but focuses on working the back. Kneel on all fours on a mat or towel. Keeping your head down and your back straight, raise one arm out in front of you, hold for a count of ten, then lower. Switch arms. Maintaining your balance, stretch one leg behind you, being sure not to raise it above your back. Eventually, you should get strong enough to hold out one arm and the opposite leg for a count of thirty. This strengthens the back and improves tone, balance and flexibility.

Work With a Professional!

The best way to overcome an injury and maintain good back health is by working with a physical therapist or sports medicine specialist. Even if you only see them once or twice, you can be sure you’re engaging in the right exercises for your bad back and en route to back health!