Exercises Preventing Back Injuries

Exercises to build the muscles are very important if you would avoid back trouble. Here are several which will strengthen the back.

Exercises to build the muscles are very important if you would avoid back trouble. Here are several which will strengthen the back:


  • Do press-ups. (These are half a push-up.) Lie on the floor/mat, on your stomach. Keep your pelvis flat on the floor and push up with your hands, arching your back as you lift your shoulders off the floor. This will help strengthen your lower back.
  • Do floor swimming. Lie on your stomach on the floor. Raise your left arm and right leg. Hold for one second; then alternate with the right arm and left leg. Go back and forth. This extends and strengthens the lower back.
  • Do a crunch sit-up. Lie on your back on the floor, with knees flexed and fleet fat on the floor. Cross your arms with your hands on your shoulders. Raise your head and shoulders off the floor as high as you can while keeping your lower back on the floor. Hold for two seconds; then repeat.
  • Lean over exercise. Sit in a chair and lean forward until pain is felt; breathe out and slowly lean farther, stretching muscles further.
  • Knee pulls. Sit in a straight-backed chair. Lift your right knee, clasp it in both hands, and pull it as close to your chest as possible. Exhale deeply as you feel tension or mild pain in your back. Repeat with the left leg. Do several repetitions. / Do the same exercise while lying on floor, but pulling both knees up at the same time.
  • Reverse ankle pull. Stand behind a straight-backed chair. Bring your right ankle up behind you, grasp it with your right hand, and gently but firmly pull upward toward your back so your thigh muscles stretch. Exhale as you pull. Do the same with the other leg.
  • Know your limit when exercising. If you feel fine 1-2 days after such exercises, then it is safe to continue them at the same intensity.
  • Give yourself a back rub. With or without some oil on your hands, stroke gently along the tops of your shoulders and up and down your back. If you feel areas that are tight, rub around and press into those tight spots. This will relieve tension and stiffness in your lower back.

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  1. Excellent, Gift, these are so important to know, and you have also provided the right pics.
    Stretching exercises (eg. yoga) are good, I’m getting lazier, should continue to do them. Shall do it this evening.

  2. Good post my friend. I hope to do few more exercise. Your article is helpful.

  3. This is good to know. Sounds relaxing too. Liked it twice :)

  4. Another good shout Gift cheers

  5. Excellent article, gift, I will remember these tips when I do my exercise.

  6. I am, touch wood, very lucky with my back but then i am still young-ish. Despite that though, it is still important to lift and carry things properly because it only takes one time and your back is numbered.

    A good article.


  7. Back injury makes sleep a torture, it’s better to take prevention. Very helpful post. Thanks for sharing.

  8. very helpful article

  9. Nice one friend. Must be more valuable :)

  10. very useful one…

  11. Very helpful, especially withe diagrams. Thanks. Thumbs up!

  12. Very informative and good use of the images too. I liked it.

  13. very good article and great illustration.

  14. Thanks for sharing the tips and those illustrations, you really are a great gift.

  15. Very helpful……i’m in grave need of exercise. (Ah, my back hurts)

  16. Some very helpful exercises here to prevent back pain. The diagrams make a big difference.


  17. Thanks for this article Gift. Now I just need some help getting up hahaha.

  18. Very good tips indeed. I’ve seen so many people with back injuries and that makes me want to take care of my back!

  19. A very good share!

  20. This is so timely. Still my back hurts due to office work.

  21. Excellent article and great share for everyone. I, especially, am the beneficiary of this. ;)

  22. Thanks for the comments everyone. Really appreciate it.

  23. These are great moves, I do most of them on my exercise ball.

  24. I do most of these, they keep me limber.

  25. Good tips for back health

  26. These re very helpful, must try them for relief.

  27. wow! impressive presentation. *thumbs up
    it made me thought of my lessons back then in the university. =)

  28. Wow some stuff even I didn’t know there! I’m excited to try out these exercises at home now! Really good article well laid out, with some fantastic tips on the topic! Read my article on weight lose and exercise, and if you can please leave some of your professional tips on improving my article in the comments section! :) thanks and here is the link:

  29. fine article,good information

  30. These are rally valuable tips. I learnt a lot from your excellent post. Thank you my friend.

  31. oh yeah, i like the idea of the Reverse ankle pull

  32. Good healthful tips.

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