Exercise for Injuries to the Back

Sports injuries can be very painful and they can even cause permanent damage. Back injuries are especially painful because it is a large area of your body, and it is continuously moving. Fortunately, there is more than one exercise for injuries to the back which can help loosen it up and recover from strains and other problems.

Crunches

Crunches are a great way to strengthen the back, and it is easy, too. You can even take this exercise for injuries to the back up a notch by doing it on an exercise ball.  Simply lie with your back on the floor or on the ball, and lean back as far as you can without falling off the ball. While using your stomach muscles, pull yourself up into a sitting position. You can do these in sets of 10 with a short 30 second break in between in set.

Midsection Lifts

If you have pain in your lower back, midsection lifts may be the ideal exercise for you. First, lie on the floor on your back with an exercise ball beneath your feet. With your hand under your hips, lift your midsection off the floor while keeping your feet balanced on the ball. Hold the position for a few seconds, and then slowly return to the starting position. Do this exercise for injuries to the back in sets of 10 with a short resting period in between each set. In a short time, you’ll  notice a stronger core and less pain in your lower back.

Muscle Stretching

Have you ever heard of the piriformis muscle? This is a muscle in the back that goes from the base of the spine to the back of the thigh bone. If this muscle is tight, you will notice stiffness and pain in the lower back region. To exercise this muscle and reduce pain, lie with your back on the floor and your knees bent, so your feet can rest flat on the floor. Next, cross your right leg over your left leg. With both hands,  grab your left leg below the knee, and pull up gently until you feel the muscles stretching in your lower back. Hold the position for about 30 seconds. Alternate knees back and forth, and do sets of 10 to help stretch the muscles and alleviate pain and stiffness.

If you need an exercise for injuries to the back, these are just a few to choose from. It is best, however, to consult with a physician or a qualified sports injury professional to ensure you get the best exercises for optimal health.