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Back Exercises
Making Your Back Work For You

No matter what our jobs, all of use our back every day when we're sitting standing, lifting, even lying down. A back injury can result in pain, disability, and even loss of income if it prevents us from doing our jobs. Together with proper lifting techniques, back exercises are one of the most important things each of us can do to strengthen our backs and help protect them from accidental injury. The following exercises, when done on a daily basis, can help keep your back in condition. (Remember, though, if you are experiencing back pain of any sort, check with a healthcare professional before doing these or any exercises.)

 

Exercise
Pelvic Tilt
Lie as shown with knees bent flat on the floor. Slowly tighten your stomach and buttocks as you press your lower back onto the floor. Hold for 10 seconds then release. Repeat the sequence 5-10 times.
Exercise
Bent-Knee Sit-Ups
Lie with knees bent and feet and lower back on the floor. Place your arms as shown and slowly raise your shoulders, using your stomach muscles. (Do no stretch with your neck or arms.) Hold for 10 seconds. Relax. Repeat 5-10 times.
Exercise
Hamstring Stretch
Lie on your back with one leg straight in front of you and the other bent. Hold onto the ankle of your bent leg and slowly try to straighten your leg. (Keep your lower back on the floor.) Hold for 10 seconds. Relax. Repeat 5-10 times, then switch sides.
Exercise
Leg Lift
Lie on the floor with one leg straight in front of you and the other as shown. Slowly raise your straightened leg as far as you can. Hold for 10 seconds. Slowly lower your leg to the floor. Relax. Repeat 5-10 times, then switch sides.
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