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Back Strengthening Routines for Movement Control
Content provided byProfessional Team Physicians
The following exercises are examples of back strengthening routines to help you control arm movements and prevent injury.
Depending on your specific medical history, some or all of these exercises may not apply. Always consult with your physician before beginning a strengthening program.
PELVIC TILT EXERCISES
These are done lying down with your knees flexed and feet on the floor. Push the small of the back into the floor by tightening the abdominal muscles. The force should be mild to moderate and pain-free. Raising the arms and/or legs while maintaining the pressure are ways to modify the exercise. Hold each position for a count of 10.
PARTIAL SIT-UPS
These are performed laying down with your knees bent and feet firmly on the floor. Cross the arms over the chest and raise the shoulders and upper back off the floor. The lower back should be pain-free during the exercise. The shoulders remain elevated for two to 10 seconds. The exercise should be performed in sets of 30, and weight may be added to the chest to increase abdominal toning and strengthening.
BRIDGING EXERCISES
begin by raising your hips about one inch from the floor from a reclining position. Knees should be flexed and feet should be firmly on the ground. An individual can increase the hip elevation, with maximum height reached when the spine becomes straight. Hold the raised position for a count of ten, and complete two to three sets of 20.
PRONE EXERCISES
These are arm, leg, and shoulder lifting activities. Do not begin these exercises until the back is completely pain-free. Place a pillow under the abdomen to prevent excessive spine extension. Begin with single arm lifts and progress to double arm, arm and leg, double arm, and shoulder lifts. Hold each position for a count of ten. Perform with two to three sets of 20.
QUADRUPED EXERCISES
These are performed with the hands and knees on the floor. Tighten the trunk muscles and hold the spine in a neutral, pain-free position for a count of ten. Modify the exercise by lifting an arm or leg or by adding a light weight to an extremity. Perform two to three sets of 20.
SWISS BALL EXERCISES
Begin by sitting with the ball in the small of your back and your feet on the floor. While bending your knees, slide against the ball and return to the starting position. Lifting arms can vary the exercise.
AEROBIC CONDITIONING
This is extremely important for back conditioning as well as general physical well-being. Maintenance of a normal body weight also helps keep the back healthy.
 For more information on common injuries of the active individual, visit ActivePain.com. Check out Active Pain Council's Diagnostic Tool. This tool allows the active individual to further analyze injuries and take strides to prevent such pain in the future.
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