Healthy Back Exercises

Having a healthy back as you age is a big part of being able to enjoy life, or being confined to your home, cane, wheel chair, etc. So, if you want freedom of movement, and the ability to continuing to function well as you age, it is important to build a strong healthy back through healthy back exercises.

The following is a list of exercises that can be done to strengthen your back. These are considered healthy back exercises, so consult your physician, and determine if and how best to do these for your specific back needs. Healthy back exercises do not have to be difficult. In fact, you can have a healthy back by regularly doing these simple exercises to keep your back in good shape.

Do these exercises 3-5 times weekly, but be sure to seek help of a professional to make sure your form and position is correct so as not to injure yourself rather than help yourself:

Modified Sit-up: The fact is that if you have a strong stomach this will greatly protect your back. Modified sit-ups are a great place to start. They are great for building abdominal muscles

Straight Leg Raise: This exercise also strengthens you abs, but it also strengthens your legs. Many back problems come from insufficient muscle strength elsewhere to help take some of the load off. So, do this exercise to strengthen your lower abdominal muscles and legs.

Leg Lifts: This has similar benefits to straight leg raises. It will help to strengthen your leg and hip muscles which help keep your back aligned, and feeling good.

Neck Press - This is an isometric exercise to strengthen your neck. If your neck is stronger, the muscles in it will be able to bear weight better, and your back is less likely to go out due to the neck.

Isometric Abs - This easy way to strengthen your stomach muscles can be done standing or sitting, and is great for those who want a stronger, healthier back, but do not want to bulk up. Isometric exercise will not bulk you up, but will greatly increase strength.

Aerobic Exercise - Aerobic exercise raises your heart rate with continuous, rhythmic movement and, done regularly, will increase your stamina and strengthen your heart and lungs.

Stretching - Stretch throughout the day to keep your muscles flexible and avoid injury.
- Low Back Stretch: b stretching your lower back regularly you will have less chance of pulling or straining muscles, and will help keep your back pain free and aligned
- Extension Stretch: this stretch keeps the leg and back muscles feeling limber, and helps you avoid injury
- Neck Stretches: These help your neck support the weight of your head without throwing your back out, and are important for those who spend time on the computer.
- Shoulder Rolls: this is great for keeping your back aligned, and is especially important if you spend time on a computer regularly.
- Hamstring Stretch: Stretching your hamstring muscle (which runs from the hip down the back of the thigh to the knee) gives your back and hip flexibility.

Participating in regular aerobic and weight-bearing exercise (by regularly, we mean 3-5 times per week) you will not only greatly improve your overall fitness, but you will also decrease the likelihood of back injury. However, you must pay attention to what your body is telling you, and if any of these exercises cause you pain, or increase your back pain you should stop doing it. Also, remember as you do the above exercises to do each exercise slowly, with control; for best results try and do each exercise twice a day; start slow, maybe start with 3 to 5 repetitions of each exercise, and work up to 10 repetitions; stretch before you start, and get regular doctor checkups and consultations.