What exercises can I do that are safe for strained back?
Q: I have an injured back 6 months ago, not serious, i strained it. I went back to the doctors today and she said I have a weak back (spinal erector). So I have been referred to see a Physio, should been seen by them in a couple of weeks.
What I wanted to know is what exercise is safe for the back? I was thinking exercise bike? I still want to stay fit.
Thanks!
A: How is sitting on your butt on an exercise bike and peddling with your legs going to strengthen your back? If you want back strengthening exercises, then exercise your back, already. I highly recommed doing core strengthening like Pilates and low impact exercises with adjustable resistance bands. Both can be done with the Bodylastics resistance bands shown below. Don’t just buy some cheap bands from Target or Walmart. I’ve heard plenty of stories of them snapping within the first use. Bodylastics bands are anti-snapping. Also, avoid resistance bands with handles already attached. The Bodylastics bands have clips that can be attached to the handles, door anchor and ankle/wrist straps. There is also an optional anywhere anchor that can be purchased so you can use them around a sturdy pole or tree. The tubes can be combined to create your own custom resistance levels. You’ll want to start out with enough resistance to challenge your muscles. As the muscles get stronger, increase the resistance. Here are some of the back exercises you can do with them.
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For back pain you either pinch a muscle or you have one that is tightened up. Pinched is a constant pain, tightened up gives you pain when stressed enough to make it go into pain. Either of them can be gotten rid of by freeing up your back muscles so you can do any exercise that you would like. (The dr. said a weak back because they know how to strengthen muscles but they don’t know how to free them up, so they go for what they know even though it will cause you more pain) Here’s how to free up your back muscles to get rid of the pain you are having:
Back:
(do from a sitting position)
Place your left hand on your left leg next to your body. Place your right hand over your left shoulder, fingers over the back and the palm in the front and firmly pull down on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do. When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side.
For best results relax your body first by taking a deep breath and exhaling then remain this relaxed.