There is nothing more disconcerting than getting into a fitness routine only to have it suddenly interrupted. Many exercise enthusiasts equate the gym with progress. If you have suddenly have to stop exercising because of a bad back, you may equate the halt in exercise with no progress. The good news is that there are exercises you can incorporate into your fitness routine to use even with a bad back.
Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times.
Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.
Knee to Chest
Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.
Done properly, lifting weights doesn’t usually hurt your back, even possibly relieving your chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.
Twisted Iron Fitness promises to provide you with the tools and motivation you will need to change your life. If you want to improve yourself physically and mentally, then Twisted Iron Fitness is the place for you! It’s never too late to start a fitness regimen, so what are you waiting for? Call us at: (407) 848-7736!