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Back Pain Exercises

Exercises to minimize problems with back pain

You can minimize problems with back pain with exercises that make the muscles in your back, stomach, hips and thighs strong and flexible. Some people keep in good physical condition by being active in recreational activities like running, walking, bike riding, and swimming. In addition to these conditioning activities, there are specific exercises that are directed toward strengthening and stretching your back, stomach, hip and thigh muscles.

Before beginning any exercise program, you should discuss the program with your doctor and follow the doctor's advice. It is important to exercise regularly, every other day. Before exercising you should warm up with slow, rhythmic exercises; if you haven't exercised in some time, you can warm up by walking. Inhale deeply before each repetition of an exercise and exhale when performing each repetition.

Exercises to strengthen your muscles

Wall slides to strengthen back, hip, and leg muscles

Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch with knees bent to about 90 degrees. Count to five and slide back up the wall. Repeat 5 times.

Leg raises to strengthen back and hip muscles.

Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.

Leg raises to strengthen stomach and hip muscles

Lie on your back with your arms at your sides. Lift one leg off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg.

Partial sit-up to strengthen stomach muscles

Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat five times.

Back leg swing to strengthen hip and back muscles

Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise other leg and return. Repeat five times with each leg.

Exercises to decrease the strain on your back

Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day.

Stand with your feet slightly apart. Place your hands in the small of your back. Keep your knees straight. Bend backwards at the waist as far as possible and hold the position for one or two seconds.

For more information on "Prevent Injuries America!®," call the American Academy of Orthopaedic Surgeons' public service telephone number 1-800-824-BONES (2663). or visit their website at: http://orthoinfo.aaos.org

Ski Fitness and Injury Prevention for Women

Over 28 million people participate in downhill skiing in the U.S. It has become one of our most popular sports. Its fun and it’s also a great way to keep healthy and fit. However if preventative measures are not taken, downhill skiing can carry a high risk of injury, especially for women.

Due in large part to the stress they place on the ligaments in the body, downhill skiing and snowboarding are among the most physically demanding sports, In downhill skiing, the majority of injuries leading to hospitalization are fractures or sprains, and torn knee ligaments are the most common type of serious injury. About 25 percent of all ski injuries are knees, followed by injuries to the thumb which happen during a fall. Skier’s thumb happens, when the grip on the ski pole can jam the thumb backward.

Women have up to eight times greater risk of ACL damage than men and those affected are 25 per cent more likely to repeat the injury

There are several factors that put women at more risk of non-contact ACL injuries:

• Ligament dominance Without strong muscle development, women compensate using ligaments to absorb force on the knee.
• Quadricep dominance Men tend to use hamstrings to stabilise the knee joint: the muscle pulls the tibia back and takes the stress off the ACL. But women rely on their quads, compressing the joint, pulling the tibia forward as the ACL attempts to hold it back, thereby causing stress.
• Biomechanics Women's knees tend to fall inward on landing, bending, jumping and pivoting, so ground force is unevenly distributed.
• Hormonal Reports show an increased risk during the menstrual cycle, although scientists still don't know why.

Preparations need to be made to ensure safety — from preseason strengthening and flexibility workouts to servicing equipment and checking on weather conditions.

Pre-Season Fitness

"Get in shape to play your sport, don't play your sport to get in shape" applies to skiing; having a good level of fitness before hitting the slopes will lower the chance of injury.

Participate in a year-round conditioning program to improve strength, flexibility and endurance. Women appear to be at a greater risk for injury because of a difference in muscle strength. Enhance your general level of fitness at least 6 weeks before skiing by doing 10 minutes of physical exercise and weights both morning and evening. Do warm-ups and stretch before skiing, and following any breaks.
Click here for more details on Skiing | Snowboarding Conditioning Exercises

Injuries tend to happen just before lunch and after 2 pm when energy levels are low and skiers start to become fatigued. So take breaks when you are feeling tired.

Know the Terrain & Weather Conditions

Even if you’ve skied at a resort before, review the slope maps, lift systems and resort policies. Collisions can result from poor weather conditions with low visibility. Skiers can lose control of their speed and direction on an icy slope. Overestimating the skills to deal with these poor conditions can have unfortunate consequences. Choosing ski runs too difficult for the skier’s abilities can lead to injury.

Take a refresher course

Injuries are more common early in the ski season when skiers are out of practice. So, take a short lesson which will provide an opportunity to practice in a controlled situation, and allows you to hone skills that have lain dormant for months. Practice falling safely, while paying attention to the positioning of poles and bindings to reduce risk of ligament strains.

Equipment Problems

Beginners, who have little experience, tend to rent equipment which may not suit their size and abilities and are therefore at higher risk for injury. Improperly adjusted bindings or ill-fitting equipment greatly increase the risk of injury. This is especially the case with rented equipment.

• Choose front entry boots as rear-entry boots put a skier at greater risk of injury.
• Have ski bindings adjusted by a professional at the beginning of the season.
• Learn how to ‘self-test’ bindings, and do this at the start of each day.
• Wear warm clothing, including ski gloves and a warm waterproof ski jacket.

Preventing Ski Slope Injuries

On the slope


• Ski with a friend and stay within sight of each other.
• Children, and beginners in general, should always be well supervised and restricted to appropriate terrain.
• Take note of all signs, markers and warnings. Ski-slopes have rules that must be followed.
• When approaching another skier from behind, pass carefully and in such a way as not to endanger him or her. The skier in front always has the right-of-away.
• A stopped or fallen skier should move to the side of the run as quickly as possible.

The Skier & Ski Runs


• Speed is a major cause of injury. It is especially dangerous when the slope is overcrowded.
• More advanced skiers are at higher risk for injury because they tend to ski at high speed.
• Choose ski runs that suit the abilities of the least experienced skier in the group.
• Most ski-slopes use the following system to classify their ski-runs

Keep Your Head Clear


• Beware of altitude sickness. High altitudes can lead to headaches, irritability, sleeplessness and an upset stomach. Not feeling well? it’s time for a break.
• Performance enhancing and recreational drugs greatly increase the risk of injury. Though drinking may not be restricted on a ski slope, don’t forget that skiing is a high-speed sport requiring full attention. Don't drink and ski