4 Back-Strengthening Exercises From Stuart’s Dr. Jerry True
Q: What are some simple exercises to strengthen my back?
A: Exercising to strengthen the back and abdomen will prevent injury or help alleviate mild to moderate back pain. The following routines are performed without weights to strengthen the back, abdomen and flank.
1. While standing with your back against the wall, keep your feet under your knees and slide down so they’re bent 90 degrees. Repeat 10 times.
2. While in a push-up position, bring one knee up to your stomach and move it in a small circle. Extend the leg and repeat with the other side. Repeat 10 times.
3. Lie on your side with your legs straight. Lift your torso up and support yourself on your forearm and elbow. Keep your head and neck in line with your back and hips. Try to contract your abdomen and hold the position for at least 20 seconds. The goal is to hold this for 60 seconds. Turn over on the other side and repeat.
4. While standing with your feet at shoulders width, your arms elevated and your fingers touching above your ears, rotate and bring your right knee to your left elbow. Return to an upright position and repeat with the left knee to the right elbow. Try to perform at least 20 reps on each side.
Consult with your chiropractic physician or other health care provider before performing any exercise program. If you have back pain, go slow and avoid any position that increases pain.
Dr. Jerry True
(Image via Flickr/KMO Foto)