by Keira Adams

Anyone who has ever suffered from a major backache knows how central the back is, even in times you might think it isn’t important. Even something like squeezing a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.

The lats are the large ‘side’ muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You’ll quickly feel a tensing of the muscles on the side of the arm you use. It’s especially noticeable if you have back pain.

Powerful back muscles are critical to participating in any sport. They are used for coordination, balance and speed, as well as providing a strong base for the movement of your limbs.

Following are a few simple exercises which you can use to improve the strength and flexibility of these important muscles. You will get the most benefit out of these exercises when they are done on a firm (not hard, just firm) surface. A hard surface will cause unnecessary discomfort on bony parts while doing these exercises.

Knee to Chest: While lying on your back, clasp both hands behind one thigh. Pull your thigh towards your chest slowly while ensuring that you keep your other leg flat. Flex your ankle as you do this – alternate between pointing your toe and pulling it back towards your knee while stretching your leg. Hold each position for about five seconds, switch legs and do it over again. Repeat 10 times.

Rotations: Do this one while lying back with your feet flat on the floor, knees together and raised. Extend your arms but keep them close to your body and keep your palms flat on the floor as well. Lift your feet just slightly off the ground and by moving your knee, rotate your torso. Move your knees a little to the left, then right. Alternate the exercise by crossing your arms over your chest, then repeat.

As you continue to practice this exercise, you will build flexibility and develop a wider range of motion. Eventually, you’ll be able to touch your knee to the floor.

Pelvic Press: While lying on your back, knees raised and feet on the floor, push the small of your back into the floor – you should feel your lower abdomen tense. Do this exercise with your feet together, then apart. Hold each press for about five seconds while continuing to breathe normally.

Pelvic Lift: Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat. Remember to breathe normally through the exercise, in and out slowly.

Dog Stretches: Starting position for this exercise is on all fours with your head raised – look forward to achieve proper posture for this exercise. As you lower your arms, arch your back and hold this position for two seconds before returning to your starting position. Extend one leg, parallel to the floor (or as close to parallel as possible). Hold this position for three seconds, then return to starting position again. This exercise can cause hip, leg or back pain in some – if it does this for you, stop this exercise immediately.

Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.

A great way to supplement these exercises is with a piece of equipment known as a back stretcher. There are various kinds of back stretching equipment that you can purchase which will help make back stretches much easier to perform.

If you feel any pain while doing these exercises, stop immediately. While some mild discomfort is normal, pain is not, and you should talk to your doctor if this occurs.

About the Author:

Millions of people suffer from back pain, whether it’s a single episode or an ongoing condition. Learn more about the problem, its causes and treatments at Back Pain Management.