Bodytalk
Question: Can you recommend some lower-back stretches and exercises designed to increase flexibility and build strength? Lower-back exercises important
Answer: Most Americans will experience back pain at some point in their lives. Most back pain disappears, after time, on its own, and this temporary pain is usually quite manageable. Building strength and increasing flexibility are both keys in preventing and managing lower back discomfort.
If you experience continuous lower-back pain for a prolonged period of time, you should see your doctor. If you sometimes experience lowerback discomfort and are free of injury, read on.
We'll start with some lower- back stretches. Back-extension stretches can be performed in either a standing position, or in a prone (lying face down) position. Standing back extensions require that you stand with your feet about shoulder width apart. The palms of your hands are on your buttocks (like slipping your hands in your back pockets.) Next, slowly lean back as far as you can, while keeping your head facing forward. Hold and breathe for about 30 seconds. Repeat a few times.
A prone back extension starts from the same position as if you were going to do push-ups. Hands are on the floor directly beneath your shoulders.
As you exhale, slowly lift your upper body by straightening out your arms, but unlike a push-up, you keep your hips on or near the floor. Once up, hold for 20 to 30 seconds. Repeat a few times.
Flexion stretches can be performed either sitting in a chair or from a supine (lying face up) position. In the supine position, lie on the floor, with your knees bent, and pull both your knees toward your chest. To reduce stress on the knees, be sure to grasp your legs around the upper thighs, not around the lower legs. Hold and breathe for 30 seconds. Repeat a few times.
The flexion stretch from a sitting position is a little more intense, so lean into it slowly and consciously.
Sit normally in a chair, with your feet on the floor and shoulder-width apart. Exhaling, lean as far forward as you can, trying to get your shoulders between your legs, your hands resting on the floor. Hold and breathe for about 30 seconds. Repeat a few times. (By the way, to add a nice hamstring stretch, extend your legs a bit.).
Strengthening the lumbar extensors (low back muscles) is one of the best ways to prevent lower back problems.
In order to do the following exercises, you'll need access to either a horizontal roman chair or a medium-sized exercise ball. Assume a prone (face down) position with the trunk of your body at a right angle to your legs. If you're using a ball, your knees are on the floor. Also, if you're using the exercise ball, grasp the ball with your hands to keep it from rolling away.
On the Roman chair, you must lower your torso about 40 degrees below parallel to the floor before you start the movement. Then, as you exhale, slowly lift your torso until it is again parallel to the floor. Repeat 10 to 12 times.
On the exercise ball, exhale as you slowly lift your torso until it is nearly perpendicular to the floor. Repeat 10 to 15 times.
With both these variations, try to focus the work on the low back muscles, not the buttock muscles. If done correctly, both these exercises will significantly strengthen the lower back.
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.