The Back Story

Experts agree that the worst thing you can do for an aching back is to remain completely sedentary. Here are exercises from the healthcare providers at the Texas Back Institute to help soothe and strengthen your back and neck muscles.

GENERAL RULES FOR EXERCISE

Do each exercise slowly.
Do each exercise 2 times a day.
Start with 5 repetitions of each exercise and work up to 10 repetitions.
If an exercise increases your pain after 5 repetitions, discontinue.
Exercise every day. For every day you do not exercise, you set yourself back 4 days in strength.

EXERCISES:

Lying hamstring stretch: Lie on your back with knees bent so your feet are flat on the floor. Raise your leg slowly by clasping your hands around the back of the knee to support the lower thigh. Slowly straighten the knee and feel a stretch in the back of your leg. Hold for a count of three and relax.
 
Straight leg raise: Not only will this strengthen your legs, it will also strengthen your abdominal muscles. Lie on your back with one knee bent so your foot is flat on the floor with the other leg straight. Slowly raise the straight leg eight inches off the floor. Hold for five seconds, then slowly lower your leg and relax. Do five repetitions and change legs.

Leg lifts: Lie on your side with your bottom leg bent slightly under you. Place your top arm in front of you on the floor for support. Align your shoulders and hips. Slowly raise your upper leg until it is above shoulder height and lower slowly. Repeat five times. Turn over and repeat on the other side with the opposite leg. Make sure your shoulders stay in line with your hips.

Low back stretch:  Slowly bring one knee toward your chest and grasp it with your hands. Hold for a count of three. Change feet. This allows the low back muscles to stretch and will help them relax. (Skip this one unless you are confident of your balance.)

Calf stretches: Lean against a table or a wall with your hands at a comfortable height. Place your feet in a diagonal stance. Bend your forward knee as you place your weight on the back leg and press your foot flat on the floor. You should feel your calf muscle stretch. Hold this position for a count of five. Repeat five times.

For a complete list of the exercises the Texas Back Institute suggests, visit:
http://www.texasback.com/sc_exercises.htm