Many people have experienced back pain or strain at one point in their lives. While many people correlate their back pain to a certain activity like bending or lifting, the activity is often not the cause. When a person is not in shape, they lose the stability in their core that supports the back and keeps it strong.
The para-spinal muscles are the muscles in your back that hold the joints of the spine together and help to stabilize your back. Keeping these muscles in shape is the key to preventing injury, back pain and strain. Below are a few exercises you can do to work your para-spinal muscles at home:
Lower back Stretch (Sitting)
- Sit in a chair with knees spread apart.
- Bend forward to floor.
- A comfortable stretch should be felt in lower back.
- Hold for 30 seconds.
Repeat 2 times per set. Do 1 set per session. Do 1 session per day.
Backward Bend (Standing)
- Arch backwards to make hollow of back deeper.
- Hold for 30 seconds.
Repeat 2 times per set. Do 1 set per session. Do 1 session per day.
Thoracolumbar Side-Bend: Single Arm (Standing)
- Reach over head to other side with arm until stretch is felt.
- Hold 30 seconds.
- Relax.
- Repeat on the opposite side.
Repeat 2 times per set. Do 1 set per session. Do 1 session per day.
Segmental Flexion/Extension
- Clasp hands behind head and slowly bend down, segment by segment, through lower back.
- To return, first raise chin, then straighten neck, upper back, and so on.
Repeat 15 times per set. Do 1 set per session. Do 1 session per day.
Extension: Resisted
- With resistive band anchored under feet, bend forward at hips.
- Slowly straighten back, keeping arms at sides.
Repeat 15 times per set. Do 1 set per session. Do 1 session per day.
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