How do I strengthen my back without hurting myself?

Question

I injured my back a couple of years ago and now my back(and whole body) is very weak. I can only lift about 15 pounds. I need to know what kind of excersizes to do to get my strength back without re-injuring myself. Only serious answers please.

Answer 1

This may sound a little counter-intutive, but work your abs. Seriously! If your abs are strong they take a lot of the strain off your back, and most ab exercises strengthen your back at the same time. Just don't overdo. Start off doing your ab exercises every other day, and don't use weights. Once your abs get stronger, do your ab exercises every day. If you ever use weights when working your abs, work your abs every other day to give them a chance to recover. Good luck!

Answer 2

The abs are a good place to start, but you should seriously consider visiting a specialist. Either a sports medicine doctor or a chiropractor. If your back pain is due to the weakened muscles, the ab workout is what will be recommended by the docs.
As you said, you injured your back. The pain could now be from the muscles surrounding your spine or from the spine itself. Many times back injuries lead to the deterioration of the local muscles because your body automatically compensates with other muscles (just like when you injure an elbow and your shoulder ends up hurting later).

Good Luck

Answer 3

OK... work your abs alot, one way i know is to lay on your stomach and put your elbows under and hold your weight, like a push up but with your elbows instead of your hands. it might hurt a little @ first but the it will get easier once you get use to it. this will strengthen your whole upper body. (arms, forearms, abs, and upper and lower back) try to get up to about 2 minutes or longer.