Stretching, Strength Exercises Aid Ailing Back
Question: I’ve recently injured my lower back. What can I do to strengthen it?
ERIN CARAIT
Chatsworth
Answer: In most cases, a combination of back and abdominal strengthening, plus stretching, helps common back ailments. This type of workout is referred to as conditioning of the “core” muscles because your back and stomach muscles must stabilize your torso. This is the key to enhanced athletic performance as well as injury prevention and overall fitness.
But we can strain our back muscles while doing abdominal work--it’s sort of a Catch-22. So always balance the work between both these muscle groups and add a lot of stretching to your routine.
I’m not sure how serious your injury is, so I’d advise you to see an orthopedic surgeon or physical therapist who can evaluate your situation and recommend a course of action. If given the OK by your doctor, try a few back stretches to alleviate some of the pain and release your lower back muscles.
Stretching exercises:
1) Lie on your back (on an exercise mat or carpeted floor) with both knees bent and your feet flat. This is the basic position for all abdominal work and elementary back stretches.
Lift one foot off the floor and bring your knee to your chest. Gently pull your knee toward you with your hands and hold it for a few seconds.
Slowly release your knee and return your foot to the floor. Repeat with the other leg. You can go back and forth doing this simple stretch two or three times, holding your knee for up to 30 seconds.
2) Start in the same position but keep your arms straight out to the side with your palms facing up.
Keeping your knees bent and your feet together, let both knees drop to the floor on the same side while you let your head roll to the opposite side. (Just let your legs fall where they may.)
Breathe and try to relax for about 30 seconds.
Then slowly roll your legs and head back to the center and right on through to the opposite side. Do this two or three times on each side.
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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to stephoakes@aol.com. She cannot respond to every query.