Three Exercises that Help You Avoid Back Injury

Back injuries are very common and can happen without warning at any time. Suffering from a back injury can be difficult to recover from. You could end up with lifelong issues from what you thought to be a fairly minor back injury.

It is important to keep your spine strong because the muscles surrounding your spine are the best defense you have against back injury. Your muscles serve as a shock absorber against anything that could cause injury to your back.

Doing specific exercises daily can help strengthen your spine and protect you from injury.

Knee-to-chest stretch
This exercise helps to elongate your spine and reduce lower back pain. To do this exercise, you can start by lying flat on the floor with your knees bent and your feet flat. Begin the exercise by pulling one knee towards your chest. Hold the knee in that position for 5 seconds, be sure to keep your spine on the floor.

Return the leg to the starting position and then repeat with your other leg. You can then perform the entire activity three times on each leg.

Pelvic tilt
If you hold a lot of tension and are looking for ways to feel better, this exercise is for you. The pelvic tilt also will improve your overall flexibility. To begin this exercise, first, lie on your back with your knees bent and your feet flat on the floor. Arch your back and push your stomach up.

Hold this position for 5 seconds and then flatten your back against the floor and pull your stomach in. Hold this position for 5 seconds. Be sure to repeat this exercise around 25 times a day.

Chin-to-chest stretch
Many of us spend long hours working at a desk. This exercise can help strengthen your back while sitting down. This specific exercise releases tension in your upper back. To begin this exercise, sit up straight with your spine aligned. Then, slowly tilt your head forward until your chin touches your chest.

Hold this position for 5 to 10 seconds and then repeat this same exercise 3 to 5 times.

Overall prevention for back injuries
By taking a few simple precautions and being proactive in strengthening your spine, you will be able to live a life free from back trauma.

Nobody wants to suffer from a back injury, and if there are ways you can help prevent something bad from happening, then you should give it a try.