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Back-Strain Relief

The proper abdominal and back exercises can provide relief

Abdominal exercise and back exercise can be added to your daily routine to maintain strong muscles and reduce the likelihood of back pain. A high percentage of back pain complaints are due to soft tissue injury or back muscle strain. Strengthening the abdominal muscles and back muscles by properly executed ab exercise (stomach exercise) and lower back exercise may help prevent back pain.

The bones of the spine provide the supporting frame for the back. Connected to this frame is an intricate system of muscles and ligaments that increase the strength and stability of the spine, arms and legs.

To learn more about the muscles of your back click here

The abdominal muscles and back muscles are key components of this muscular network providing the strength to keep the body upright and for movement. When these muscles are in poor condition, additional stress is applied to the spine as it supports the body and back injury or back pain is more likely.

Types of muscles:

The muscles that support the spine are grouped in three categories:

Extensors—back and gluteal muscles; used to straighten the back (stand), lift and extend and abduct the hip (move the thigh away from the body).

Flexors—abdominal and iliopsoas muscles; used to bend and support the spine from the front, they also control the arch of the lumbar (lower) spine and flex and adduct the hip (move the thigh in toward the body).

Obliques or Rotators—paraspinal (side) muscles; used to stabilize the spine when upright, they rotate the spine and help maintain proper posture and spinal curvature.

Some of these muscles are exercised in everyday life. The gluteals, for example, are used each time we walk or climb a step. The back muscles and abdominals do not get adequate exercise from the typical person’s daily activities. In addition, the back muscles show a natural tendency to weaken with age unless they are specifically exercised.

Benefits of strong abs and back muscles

Weak and/or overly tight supporting muscles can have painful spasms and suffer injuries themselves. They can also lead to problems with bone structure of the spine due to poor posture from the weak muscles.Here's how the correct exercises for the abdominals and back can help prevent or reduce the risk of back-strain:

Reduce the likelihood of back pain episodes

Provide protection against injury by responding efficiently to stresses

Help to avoid back surgery in some cases

Facilitate healing after a backs injury or spine surgery

Types of abdominal exercise and back exercise:

Exercising the abdominal muscles and back muscles should be included as part of a daily routine of good health, like brushing your teeth. A proper set of exercises should only take 10 – 20 minutes to complete. Some general guidelines for the exercises include:

Do not start exercises for the first time during an acute back pain episode without first consulting your physician or a spine specialist.

Do not stop exercising just because you feel “healed;” add back and abdominal exercises to your daily routine.

Complete a combination of flexion and extension exercises to balance the trunk muscles.

In general, do exercises in sets of 3-5 repetitions a minimum of 4 times a week.

Strength building may take 6 weeks or more to show results.

Consider working with a good physical therapy coach, ATC (Certified Athletic Trainer) or trained specialist to develop the proper form and specific exercises for you.

Enroll in our Back-Care-Course

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