Back Care Performance Checklist

Why exercise is good for your back:

• When abdominal and back muscles are toned, they work together like a natural corset for your back, providing support and improving posture.
• Fit muscles have better control and more power in reserve, giving smoother motion during lifting and moving.
• Fitness reduces fatigue, helping you avoid tired habits like not lifting correctly.
• Exercise makes bones denser and stronger.
• With stretching, exercise increases flexibility, helps you use good posture for lifting and sitting.
• Strengthening your large muscle groups such as the quadriceps, will help prevent injury to your back.

The following exercises are examples in one program designed to prevent back injuries. Other programs may be used to achieve the objective of demonstrating back care exercises.

BACK CARE EXERCISES^[1]

Chest and shoulder stretch

• Stand with your feet shoulder-width apart.
• Clasp hands behind your back.
• Straighten and raise your arms, making sure your chest does not collapse.
• Lift your chest to your chin.
• Hold for 15 seconds, and then relax.
• Repeat three times.
• You should feel a stretch in the chest and front shoulders.

Tall stretch

• While standing or sitting, grasp your hands together above your head, with your palms up and shoulders relaxed.
• Stretch arms up.
• Do not hold your breath or arch your back.
• Hold for 15 seconds.
• This is a good stretch to do anytime, anywhere.

Calf stretches

• Stand with one foot in front of the other.
• Bend the front leg while keeping the back leg straight- push your back heel to the floor.
• Bend your forward knee until a comfortable stretch is felt in your back calf. You can hold on to a wall or chair for balance.
• Hold for 15 seconds.
• Repeat three times on each leg.

Quadriceps stretch

• Balance or use a stable object for support.
• Stand straight and grasp your right foot with your left hand behind you.
• Gently pull your foot towards your buttocks until you feel a gentle stretch down the front of your leg.
• Hold for 15 seconds, and then relax.
• Repeat three times on each leg.
• If you can’t reach your foot you can hold onto your pants or socks.

Side bends

• Start with your feet hip-width apart, hands on hips.
• Bend slowly to the left and then slowly to the right.
• Do not tilt forward.
• Repeat 10 times.
• Standing lower back stretch
• Stand with your feet hip-width apart, feet firmly planted on the ground, with your hands supporting your lower back and keeping your chin to your chest.
• Gently arch your back.
• Hold for 15 seconds.
• You should feel a stretch in your lower back and possibly front hips.

Wall slides to strengthen back, hip, and leg muscles

• Stand with your back against a wall and feet shoulder-width apart.
• Slide down into a crouch until your knees are bent to 90 degrees.

Upper back stretch

• Sit with one leg straight out in front, and the other leg bent with the foot against the inner thigh.
• Leaning forward from the hips, reach hands down the leg as far as comfortable, keeping the back as straight as possible.
• Do not round the back while leaning forward.
• Reach toward the toes.
• Hold the stretch for 15 seconds.
• Repeat 2 to 3 times.
• Single/double knee to chest
• Lie on your back on a firm surface.
• Clasp your hands behind the thigh and pull it towards your chest keeping the opposite leg to maintain this position for 30 seconds.
• Switch legs and repeat 5 times.

Bridge

• Lie on your back with your knees bent.
• Keep your back in a neutral position, not arched and not pressed into the floor.
• Avoid tilting your hips.
• Tighten your abdominal muscles.
• Raise your hips off the floor until your hips are aligned with your knees and shoulders.
• Hold for 3 deep breaths.
• Return to the start position and repeat.

Segmental rotation

• Lie on your back with your knees bent and your back in a neutral position.
• Tighten your abdominal muscles.
• Keeping your shoulders on the floor let your knees fall slowly to the left.
• Go only as far as is comfortable.
• You should feel a stretch, but no pain.
• Hold for 3 deep breaths.
• Return to the start position.
• Repeat the exercise to the right.

Bird dog

• Start on your hands and knees.
• Place your hands directly below your shoulders and align your head and neck with your back.
• Tighten your abdominal muscles.
• Raise your right arm off the floor and reach ahead.
• Hold for three deep breaths.
• Lower your right arm and repeat with your left arm.
• Raise your right leg off the floor.
• Tighten your trunk muscles for balance.
• Hold for three deep breaths.
• Lower your right leg and repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.