Exercise for Backache

Exercise Guide to Strengthen Weak Backs

The following exercises can be used to stretch and strengthen the back and increase its flexibility. They are easy, fast and require no equipment. When done for 15 minutes, 5-7 times per week, they assist in keeping the muscles conditioned. Always warm up the before exercise session by stretching the body.

Initial Exercise Programme

Ankle pumps

1.  Lie on the back.
2.  Move ankles up and down.
3.  Repeat 10 times.

Heel slides

1. Lie on the back.
2. Slowly bend the leg at the knee.
3.  Bring the ankle near the hips.
4.  Straighten the leg slowly.
5.  Repeat 10 times.

Abdominal contraction

1.  Lie on back with the knees bent.
2.  Rest the hands on the abdomen below the ribs.
3.  Tighten the abdominal muscles.
4.  Hold for 5 seconds.
5.  Relax
6.  Repeat 10 times.

When lifting something, the trunk muscles provide stabilization and support to the spine but do not add to the lifting power! One of the best thing that can be done for the back is to increase the strength of the abdominal and back muscles so they can provide support to the spine.