Exercises to Strengthen Your
Back These exercises are designed to strengthen your back.
The exercises on this webpage are intended for
chiropractic patients only and should not be undertaken
without the approval, instruction and monitoring
of your Doctor of Chiropractic. Steve Edelson, D.C. is not responsible for any injury or illness arising from performing
or attempting to perform these exercises.
Advanced Back Exercise Program
Your 15 Minute Workout By doing your 15 minute workout 3-5 times per
week, you can condition the muscles and joints that support your back and keep
it in healthy balance throughout the day. Strengthening exercises help build
strong muscles, while stretching exercises increase flexibility. Begin each
group of exercises from the starting position indicated, and follow the sequence
shown. Don’t strain or rush. Relax and breathe. Do not do any exercises that cause pain.
The Starting Position
Lie on your back with your knees bent and your feet flat on the floor. Try
to feel your whole back on the floor. Breathe deeply, expand your lungs, and
rest your hands on your pelvis. You should feel comfortable and relaxed.
Pelvic Tilt This stretches the back muscles and strengthens the stomach muscles.
Tighten your abdomen and buttock muscles. Press your
lower back onto the floor (a small and subtle movement). Hold 5 seconds,
release. Repeat 8 times.
Lower Back Rotation
This stretches and strengthens the back rotation muscles.
Drop both knees to one side while rotating your head to
the opposite side. Hold 5 seconds. Repeat 8 times, alternating sides
Double Leg Pull
This stretches the lower back and buttock muscles.
Gently pull both
knees to your chest. Hold 5 seconds, the return to the start position.
Repeat 8 times at first and build up to 20 repetitions.
Hip Lift
Strengthens the buttock muscles.
Without arching
your back, slowly raise your hips upward. Make it a straight line from knees
to shoulders. Hold for 5, lower, repeat 8 times.
Partial Curl ups
Strengthens abdominal muscles.
Cross your arms
loosely, and tuck your chin in. Tighten your abdomen and curl halfway up
directly in front of you. Hold for 5, curl down, repeat 8 times.
SUB-ACUTE STAGE
(These exercises are to be performed in addition to those
suggested during the acute stage.)
Starting Position
On your hands and knees, keep our knees directly under
your hips and your hands directly under your shoulders.
Keep the abdomen slightly firm, so your spine stays in
neutral. Keep your neck relaxed in its natural curve so that
your ears are aligned with your shoulders.
Back Press
This exercise strengthens abdominal muscles and buttocks and stretches your
back.
Press your back upward by tightening your
abdominal and buttock muscles at the same time. Allow your head to drop
slightly keeping your hands and knees still. Hold for 5 seconds, return to
the start position, do 8 times.
Back Release
This stretches your back muscles.
Allow your
stomach and the muscles of your buttocks to
relax and let your back sag. Be sure to keep your weight
evenly distributed; don’t sit back on your hips. Hold for 5
seconds, return to the start position, do 8 times.
Arm Reach
Strengthens your shoulders and upper back.
Stretch one arm straight out in front of you. Don’t raise your head and
don’t let your back sag. Hold for 5 seconds, return to the start position,
do 8 times. Alternate arms.
Leg Reach
Strengthens the muscles of your buttocks.
Extend
one leg straight out behind you and hold it parallel
to the floor for a count of 5. Don’t let your head, back or
stomach sag, and try not to arch your back. Hold for 5
seconds, return to the start position, do 8 times. Alternate
legs.
Starting Position
Stand with your hips and buttocks slightly tucked
under and your shoulders relaxed. Your feet should be
slightly apart and directly under your hips. Keep your
eyes and chin level, focus directly in front of you. Use
your stomach and buttock muscles to do a slight pelvic
tilt. Standing, feel all three curves of your spine
balanced in neutral.
Wall Slide
Strengthens the back, hip, and leg muscles.
With
your back against the wall, legs slightly apart,
sink straight down slowly as if sitting in a chair. Be
sure not to lose your neutral curves. Hold for 5
seconds, slowly slide back up. Repeat 5 times. As you
get stronger, try to hold for 1 minute.
Calf Stretch
Stretches the calf muscles.
Feet slightly apart,
bend your front leg, keeping the
heel of your back foot firmly on the floor. Lean
forward and grasp a chair, or table. Hold 30 seconds,
switch legs.
Hamstring Stretch
Stretches the hamstrings and lower back.
Put 1
foot up on a chair. Keep the elevated leg and
back straight, bend forward slowly as if trying to meet
your knee with your head. Hold for 5 seconds, do 8
times. Switch legs.
Starting Position
Sit in a chair with your feet flat on the floor. Your weight should be
slightly forward so that your balanced on the 2 prominent bones under your
buttocks.
Relax your shoulders and keep your
head level to maintain all 3 natural curves.
Side Stretch
Stretches the muscles in your back and side.
Stretch your arm overhead and slowly bend to the opposite side. Don’t twist.
Hold 5 seconds, return to start. Repeat 8 times. Switch sides.
Full Back Release
Stretches the back and buttock muscles.
Relaxing
your neck, curl down slowly. “Hang” for a count of 5 and curl up slowly.
Tighten your abdominals and use your back muscles. Bring your head up last.
Repeat 8 times. Return to start.
Neck Turn
Stretches the neck muscles.
Tuck your chin in,
keeping your eyes level, rotate your head so that your looking over 1
shoulder. Hold for 5. Return to start. Do 8 times. Switch sides.
Neck Tilt
Stretches the neck muscles.
With shoulders
relaxed, tuck your chin in slightly. Tilt your head so that your ear is over
your shoulder. Hold for 5. Return to start. Repeat 8 times, switch sides.
Shoulder Shrug
Stretches and strengthens the shoulder and upper back muscles.
Raise both of your shoulders as high as you can, as if
you were trying to touch your ears. Hold for 5, return to start. Repeat 8
times.
Single Leg Pull
Stretches the hip, lower back and buttock muscles.
Slowly pull a bent knee to your chest while keeping
the other knee and the lower back pressed against the floor. Hold for 5
seconds, return to the start position, do 8 times. Remember to breathe and
relax.
Straight Leg Raise
Stretches the hips and hamstring muscles, and strengthens the quadriceps
muscles.
Keeping your lower back pressed against
the floor, raise the straight leg until its level with the bent knee. Hold
for 5 seconds, return to the start position, do 8 times. Switch legs.
IMPORTANT: Steve Edelson, D.C. is not
responsible for any injury or illness arising from performing or attempting to
perform these exercises. Ask your attending Physician or Doctor of Chiropractic
for approval before attempting these exercises.
