You don’t have to be highly athletic to do back extensions. They’re common in yoga, Pilates, and other stretching and strengthening exercises. Health and fitness begin with the desire to improve oneself. When desire and belief are strong enough, it leads to action. When done properly and consistently, success follows. Considering all that the back goes through in a typical day, it isn’t much of a stretch to think that pain could present at times. This is especially true if the back is not properly aligned.

Strong back muscles can reduce injuries and improve posture. There are some muscles along the length of the spine that support the spine. One of the most important deep muscle groups in your back is the erector spinae. If this muscle group becomes weak, back pain can start to present.

 

 

Back Extension

Back extensions can be done:

• Using a machine
• With an exercise ball
• No equipment or objects at all described below

When beginning it’s a good idea to consult a certified personal trainer that has experience rehabilitating people with back pain. They will also teach proper form, body mechanics and alignment. Before doing any exercises consult your chiropractor or primary doctor.

 

Three You Can Do

The Cow Pose

• Begin on hands and knees.
• Hands are shoulder-distance apart and knees are hip-distance apart.
• Inhale and arch your spine by rocking your pelvis toward the floor.
• Look up toward the ceiling.
• As you exhale, move back to your starting neutral back position.
• Inhale, and repeat. Link your inhales and exhales with your movement.
• Do the cow stretch 5 to 10 times once a day.

 

 

Upper Back Extension

• Begin on your stomach with a small pillow or rolled towel under your hips.
• Arms should be along your sides.
• Slowly lift your upper body off the floor and contract your low back muscles.
• Hold 3 seconds before lowering back to the floor.
• Repeat 10 times.

 

 

Opposite Arm/Leg Extension

• Start on your stomach with legs together and arms stretched in front.
• Breathe in and tighten your tailbone as you lift your arms and legs off the floor (about hip height and if you can higher).
• Pump the right arm down and left leg down so they just graze the ground, and then bring them back to hip height and pump the left arm and right leg down.
• Alternating right arm/left leg and left arm/right leg in small movements. Keep your eyes toward the mat.
• Repeat 3 times every day.

 

These are just a few back extensions that can help you build strong back muscles. Do these exercises regularly to decrease and prevent back pain.

 

Belief Action Success

All of us want to be living healthy lives.

When realistic, specific and measurable goals are expertly set-up in a health program what really keeps us from getting there is a break in the link that falls between belief and the action. And that is the excuses that seem to pop up at those moments.

• If I had more time, I would exercise
• Every time I try to exercise or eat healthy, something comes up
• Someone or something else is responsible for the situation.

We know what we need to do but just don’t want to do it. We believe that something out of our control prevents us.

 

Be Proactive

It means more than just taking initiative. It means a responsibility or you can think of it as a response and the ability for our own lives. People that become proactive do not blame circumstances, conditions, etc for their behavior or lack of behavior. It is a product of their own conscious choice. Once you realize the power you have, obstacles become welcome challenges to be overcome. With just a little success, confidence grows and commitment to health and fitness goals becomes a priority.

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Back Pain Specialist

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NCBI Resources

Dealing with joint or muscle pain can be a daunting experience. It’s important to work on maintaining mobility and flexibility. The more flexible, the less likely to be injured. One of the best ways to improve flexibility is through stretching. A chiropractor can recommend stretches, or you can use some of these basic techniques