LOWER-BACK EXERCISES |
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LOWER-BACK EXERCISES
These exercises are beneficial for inflammatory conditions or for rehabilitation following back injury. Inflammatory conditions include bursitis, tendinitis, gout, osteoarthritis, myositis and fibrositis.
SET 1: ABDOMINAL CURL
These exercises should permanently replace regular sit-ups in your training. Begin as soon as pain has decreased enough to permit light exercise.
Position: Lie flat on floor or mat, with knees bent and arms folded on the chest.
Weight Used: None.
Action: Roll your body up as if you were rolling a carpet. Start by pulling the neck forward so that your chin in on your chest. Roll your shoulders forward (see Figure 4). Then pull your head toward your legs until your head and shoulders are at a 45-degree angle from the floor.
Repetitions: Athletes--25 to 40 times, 3 or 4 times a day. Others -- at least 10 times, gradually building to 25 times, 3 or 4 times a day.
WARNING: Avoid regular sit-ups. They can aggravate back injuries and inflammatory conditions. If necessary, show these instructions to your coach or trainer.
SET 2: KNEES-TO-CHEST STRETCHING
These exercises should permanently replace double-leg raises in your training.
Position: Lie flat on a mat or floor, with knees bent and arms folded on the chest.
Weight Used: None.
Action: Pull the knees as close to your chest as possible while forcing your head toward your stomach (see Figure 5). Hold for 10 to
30 seconds. Return to starting position. Hold for 10 seconds.
Repetitions: Repeat until you feel a relaxing stretch to the back. Do
3 or 4 times a day.
WARNING: Avoid double-leg raises. They can aggravate back problems severely.
SET 3: BACK STRETCH ON CHAIR
If you feel pain when you try this exercise, go back to Set 2. Don't do this exercise until you have less pain.
Position: Sit on the edge of a chair that is supported against the wall (see Figure 6).
Weight Used: None.
Action: Drop your head and shoulders between your knees while trying to touch your elbows to the floor (see Figure 7). Relax and stay in this position 10 to 30 seconds. Return to starting position.
Repetitions: 10 times, 3 or 4 times a day.
SET 4: POSTURE:
Position: Proper posture can be explained in terms of the relationship between the knees and the spine. When a person stands or walks continually with the knees held very straight (even locked-out), as in Figure 8, his spine will exhibit an excess curve.
This will cause pain and weakness in the small of the back. If the individual maintains a slight bend at the knees (10 to 15 degrees), as in Figure 9, then back alignment is normal and stresses are reduced.
Weight Used: None.
Action: Assume posture shown in Figure 9.
Repetitions: Practice maintaining proper posture at all times.
SET 5: BAR STRENGTHENING EXERCISES
Begin when pain decreases enough to permit light exercise.
EXERCISE 1
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Pull knees to chest (see Figure 10). Hold
5 to 10 seconds. Return slowly to starting position.
Repetitions: Up to 10 times, 3 or 4 times a day.
EXERCISE 2
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Position: Grip overhead bar.
Weight Used: None.
Action: Hang from the bar. Do "frog kick" (see Figure 11).
Repetitions: Up to 10 times, 3 or 4 times a day.
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