what excercise routine should i follow to keep my back strong.?

Question

I am 21. I had a L5-S1 microdiscectomy last year. can anybody please tell me what excercise routine should i follow to keep my back strong and what precautions should i keep in mind.

Answer 1

Exercise 1:
Stand straight and stretch your arms upwards.
Now bend down and make an attempt to touch your toes, but don't let your legs bend.
Be in this position for a couple of seconds and then get back to the original position.
Repeat this exercise for at least 12-16 times.
Exercise 2:
Sit on a chair and straighten your legs, resting them on another chair.
Now try touching your toes with your hands, but make sure that your legs don't bend.
Hold the position for a few seconds and then come back to normal position.
Do about 12-16 repetitions.
Exercise 3:
Lie down on the floor facing upside.
Keep your one leg crossed over the other.
Gently pull the other knee toward your chest until you feel a stretch in your hips.
Hold the position for about 30 seconds.
Exercise 4:
Stand straight with your hands resting on your hips.
Gently twist your torso at waist level until you feel a stretch.
Hold the position for a few seconds and now rotate on the other side and repeat the action.
While performing the exercise, keep your knees slightly flexed. This stretching exercise will help to strengthen your middle back.

Now go to this site so you can effectively see how you should exercise your back properly, know what to do & what NOT to do:

http://www.fitness-programs-for-life.com/back_strengthening_exercises.html

Answer 2

Hello

After the soft tissue has healed (usually 2 to 3 weeks after surgery), it is important to start back strengthening exercises.
There are a wide variety of possible exercises to achieve the desired results, and it is important to choose exercises that are safe and well tolerated by the patient so that they will be done on a regular basis. About 15 minutes of appropriate stretching and strengthening exercises per day is advisable for the first one to three months.

Four point stabilization exercises are often recommended. The patient kneels on the ground and raises one arm and extends the opposite leg behind him/her. This exercise helps to strengthen the large back muscles (erector spinae) and also helps educate the back muscles to keep the back in a stable comfortable position. Walking exercise after microdiscectomy spine surgery is very gentle on the back, and a postoperative walking program with a goal of walking about 3 miles a day is advisable. Typically, patients will be advised to start out walking a short distance and gradually work up to a distance of a few miles, and to let pain be their guide. Applying ice and/or taking an NSAID (e.g. Tylenol) after walking will help alleviate the pain and discomfort sometimes associated with an increase in activity after back surgery.

The safest way to stretch is to lie down and maximally flex the hips and gradually extend the knee. This maneuver will also stretch the hamstring muscles, which is important for rehabilitation of the back.

Hope this helps

Answer 3

Always talk to your doctor first! Did you go to any physical therapy following your surgery? Continue the activities that you worked on at therapy now that you are on your own. Always include abdominal crunches in your regimen to keep your back strong since those are the reciprocal muscles to the back. Good luck!

Answer 4

plyometrics at the instant are not liable to help somebody who performs soccer in view which you're extra geared to long staying power style preparation. i might say weight lifting interior the ten-12 rep selection two times a week 3 contraptions according to physique section. weightlifting won't stunt your advance, its an previous different halves tale. do an exceedingly elementary bodybuilding style workout ordinary with some presses, curls, calf will advance (your ankles are key in soccer) leg extensions, leg curls, shoulder presses, tricep dips (with help or ft on floor til you're superior) and you will see potential and length positive factors. good success

Answer 5

Hello, click on the link below to get examples of back exercises that may help you.