Exercises for a Healthy Back

If you're like most adults, you've suffered from temporary back pain, but chances are it could have been avoided.

"By exercising regularly, maintaining a healthy weight and lifting properly, most people can prevent back pain," says Nayan Patel, M.D., a spine specialist at the Texas Back Institute in Plano, Texas. "The key really is to learn how to be proactive in protecting your back as you move through your day."

Besides maintaining a healthy weight, one of the most important steps you can take to reduce the risk for back pain, Dr. Patel says, is to perform a stretching/flexibility workout every morning.

"You should be able to do a stretching program in about 10 minutes, and the benefits will include less risk for back, leg, shoulder and neck pain, depending on which exercises you do," he says. "Stretching both before and after working out also is important."

Other tips for back exercises:

• Do exercises that stretch and strengthen your abdominal muscles and the muscles of your spine. Keeping these muscles strong helps you to maintain good posture and prevent back problems.

• If you have difficulty stretching because your muscles feel tight, warm them up by taking a warm shower or bath ahead of time.

• Use a rug or mat to lie on, not bare floor.

• Wear loose, comfortable clothing that allows you to move.

• Kick your shoes off.

• If you feel pain, discontinue that exercise until you have talked with your health care provider.

Be sure to talk with your provider before starting back exercises. Your provider or a physical therapist can work with you to set up an exercise program. Dr. Patel stresses that eveyone should start slowly and advance gradually when starting a new sport or exercise routine.