Wall Slides are a great way to strengthen your back
(along with hips 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, keeping within your comfort zone.
• Hold in this position for four or five seconds.
• Slowly slide back up the wall to the starting position.
• Repeat the exercise 5 times initially and build up
repetitions as you become stronger.
Leg Raises
Leg Raising exercises are a great way to get back muscle exercise.
Check these pages out for the individual exercises.
Front
Leg Raise
Rear
Leg Raise
Side
Leg Raise
Back Leg Swing
There is no better exercise to strengthen the lower back,
and if done gently is a very low impact exercise.
• Stand behind a chair with your hands resting on the
back of the chair (this will help you balance during the exercise).
• Lift one leg back out behind you while keeping both
legs straight.
• Slowly return to the start position.
• Repeat the exercise for a further four repetitions.
• Repeat the exercise using the other leg. You can build
the number of repetitions as you become stronger
Reduce Back Strain
There are a couple of exercises to do to help you decrease the strain on your back. The first is the backward bend.
Backward Bend
• Stand with your feet slightly apart.
• Place your hands in the small of your back and straighten
your legs, keeping the knees straight throughout the exercise.
• Bend backwards at the waist as far as as is comfortably
possible and hold the position for one or two seconds.
• Return to the starting position.
• Repeat the exercise for a further four repetitions.
Knee Raises
•Lie on your back with your knees bent and feet flat
on the floor.
• Throughout the exercise keep the base of your spine
pushed down onto the floor.
• Raise your knees toward your chest.
• Place both hands under your knees and gently pull your
knees up towards your chest.
•Keep your head and shoulders on the floor.
•Do not straighten your legs as you lower them.
•Start with five repetitions, and increase the number
as you become stronger.
As these exercises are done mostly on the floor why not take a look at getting an exercise mat to make your exercise more comfortable and lower the impact on your joints.
There are many more great exercises on our Exercise at Home page. Also why not check out what Exercise Equipment is available.
Choose another Exercise
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