A spine conditioning program of exercise supports healing, reduces pain, and strengthens your posterior muscles.
You may not be able to return to your usual exercise levels right away, and improvements may be slow at first. However, a gradual return to activity is the best way to nurture your body to health.
When performing back rehab exercises, you should listen to your pain levels and work with experienced back health professionals. At Palm Wellness Center, we create a custom spine conditioning program to reduce pain and help you meet your goals.
Therapeutic Exercises for Back Pain
Exercises to strengthen the important muscles of the back, core, legs, and upper body can alleviate and prevent lower back pain.
When exercising, remember that muscle soreness is normal, but stop whatever exercise or activity you're doing if you experience any sharp or severe pain or discomfort.
Bridges
Bridges work a person's gluteus maximus, the large muscles of the buttocks.
To do a bridge:
- Lie on the floor with bended knees, placing your feet on the floor hip-width apart.
- Press your feet on the floor while keeping arms by your sides.
- Raise your buttocks until your body is straight from the shoulders to the knees.
- Squeeze your buttocks with your shoulders remaining on the floor.
- Slowly lower your buttocks and rest for a few seconds.
- Repeat this 15 times, then rest for 1 minute.
- Do 3 sets of 15 repetitions.
Knee-to-Chest Stretches
A knee-to-chest stretch helps elongate the lower back, relieving tension and pain.
To perform the knee-to-chest stretch:
- Lie on your back on the floor.
- Bend your knees while keeping your feet on the floor.
- Use both hands to pull one knee toward the chest.
- Hold your knee against the chest for 5 seconds, keeping the abdomen tight and pressing your spine into the floor.
- Repeat this with the opposite leg.
- Repeat with each leg 2-3 times, twice daily.
Lumbar Rotation Stretches
Rotational stretches can help relieve tension in the lower back and trunk. They also work the core muscles to improve spinal stability.
To do the rotational stretch:
- Lie back on the floor with bended knees, placing your feet flat on the floor.
- Gently roll both bent knees over one side while keeping the shoulders firmly on the floor.
- Hold for 5-10 seconds.
- Return to the starting position.
- Gently roll your knees over to the opposite side, hold, and return to the starting position.
- Repeat 2-3 times on each side, twice daily.
Pelvic Tilts
This exercise releases tight back muscles and keeps them flexible.
To do the lower back flexibility exercise:
- Lie back on the floor with bended knees and feet flat on the floor; keep your arms by the sides.
- Arch the lower back gently and push the stomach out.
- Hold for 5 seconds, then relax.
- Flatten your back, then pull your belly button in toward the floor.
- Hold this pose for 5 seconds, and then relax.
- Add more repetitions daily, building up to 30 repetitions.
Lying Lateral Leg Lifts
Lying lateral leg lifts work on the hip abductor muscles that support the pelvis and help maintain balance.
To perform lying lateral leg lifts:
- Lie on one side, keeping your legs together.
- Keep your lower leg slightly bent.
- Draw your belly button into the spine to engage your core.
- Raise the top leg for about 18 inches, keeping it straight and extended.
- Hold this position for 2 seconds.
- Repeat this 10 times.
- Perform 3 sets on each side.
Supermans
Strong back extensors maintain good posture. Weak back extensors reduce spinal and pelvic support but performing a "Superman" exercise can help.
To perform a Superman:
- Lie face down on the floor and stretch both arms out in front of your body while keeping your legs stretched out and flat on the floor.
- Raise both hands and feet, creating a gap of about 6 inches between them and the floor.
- Try pulling your belly button in, lifting it off the floor to engage your core.
- Keeping your head straight, look at the floor in order to avoid neck injury.
- Stretch your hands and feet outward as far as possible.
- Hold this position for 2 seconds.
- Repeat this 10 times.
Seated Lumbar Rotation Stretches
This stretch helps relieve pain and strengthen the core muscles
To do the seated lumbar rotation stretches:
- Sit on a stool or chair without arms. Keep your feet on the floor.
- Twist at the core to the right while keeping your hips square and spine tall.
- Put your hands behind the head or place the left hand on the right knee to support the stretch.
- Hold this position for 10 seconds.
- Repeat this exercise on the left-hand side.
- Repeat on each side 3-5 times, twice daily.
Partial Curls
Strong abdominal muscles play an important role in supporting the axial skeleton and help keep the hips aligned properly.
Curls and partial curls help in building a strong core.
To do partial curls:
- Lie back on the floor with bended knees, and keep both your feet flat and hip-width apart.
- Cross your hands over the chest.
- Breathe in deeply.
- Engage abdominal muscles by pulling in your stomach on the breath out.
- Gently raise your head and shoulders 2 inches off the ground, keeping your neck in line with your spine.
- Hold this position for 5 seconds.
- Repeat the exercise 10 times.
- Perform 3 sets.
Maintaining Spinal Health
A spinal column injury or chronic back pain can have profound implications for your overall health.
After completing a spinal conditioning program, continue exercising, visiting your health provider, maintaining neutral spine posture, stretching, and practicing safe lifting.
Final Thoughts
Doing exercises to work the core muscles can prevent injuries, increase stability, and improve flexibility.
Anyone who has lower back pain that is severe or doesn't go away with gentle stretches and exercise should schedule an appointment with a doctor.
If any of these back exercises make the pain worse, it is vital to stop doing them immediately and get help from our doctors at Palm Wellness Center, where we are committed to your health. Schedule your appointment on (813) 443-5370 or visit our website at www.palmwellness.center.
