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Healthy Back Exercises: Strengthen and Stretch

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These recommendations are for people currently not experiencing back pain. Modifications are necessary if you have back pain. Do not continue to perform an exercise which produces pain. Seek the advice of a physician or physical therapist.

Exercise is an important part of improving and maintaining normal, comfortable back function. It is important to practice these exercises regularly so you maintain your fitness level.

What are the different types of exercise? Exercise can be divided into three basic groups:

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  1. Strengthening: Repeated muscle contractions until the muscle becomes tired
  2. Stretching or Flexibility: Slow, sustained lengthening of the muscle
  3. Aerobic: Steady exercise using large muscle groups

Back Pain Exercise Video Series

All exercises should be performed slowly and comfortably to avoid injury. When performing strengthening and flexibility exercises, remember to breathe naturally and do NOT hold your breath; exhale during exertion and inhale during relaxation.

A program of strengthening, stretching, and aerobic exercises will improve your overall fitness level. Research has shown that people who are physically fit are more resistant to back injuries and pain, and recover quicker when they do have injuries than those who are less physically fit.

Strengthening Exercise
Strengthening exercises help increase muscle tone and improve the quality of muscles. Muscle strength and endurance provide energy and a feeling of wellness to help you perform daily, routine activities.

Adequate core strength that comes from abdominal and back muscles helps stabilize the spine, allows proper spinal movement, and makes it easier to maintain correct posture. Strong hip and leg muscles are important to perform proper lifting techniques and body mechanics.

Stretching/Flexibility Exercise
Flexibility is the ability to move your arms and legs through their full range of motion. Stretching will help improve your flexibility.

Adequate flexibility of tissues around the spine and pelvis allows full, normal spinal movement, prevents abnormal force on the joints and decreases the possibility of injury. Stretching also prepares muscles for activity; stretching should be done both before and after each vigorous workout to prevent muscle strain and soreness and to help avoid injuries.

When performing flexibility exercises, stretch as far as you can and hold the stretch for 10 seconds and then ease back. Each stretching exercise should be performed slowly in both directions, with no sudden jerking or bouncing. Bouncing is more likely to injure or strain a muscle or joint.

Updated on: 07/06/11
Although the scientific evidence for regular exercise as preventative of acute low back pain is weak, there is no question that there is tremendous value in terms of overall health and spine health of exercise. In particular, people who injure their back (which most of us do at some point in our lives) will recover faster if they are more fit and be able to return to work sooner. The overall health benefits of exercise, including strength, flexibility, and aerobic exercises is significant. The goal of any exercise program should be to incorporate some part of exercise into your daily life so it is easy to do and not a burden. Also, if you can find the types of exercises that you enjoy doing, there is a much greater probability that you will continue to do them. Exercise, like an appropriate diet, should be a lifestyle change and activity you regularly participate in, not one that you do occasionally.
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