Starting a Back Exercise Workout

Just remember that movement is healthy for the spine and provides lubrication and nutrition to the intervertebral discs. These discs act as shock absorbers for the vertebrae making up the spine.

I like to mountain bike and if I didn't have shocks under my handlebars I would jar myself silly bouncing over all the rocks and tree roots here in the desert. The discs between the vertebrae in your spine are like those shocks. They are full of fluid and protect the bones from rubbing and grinding on each other when you move.

If these discs flatten out or get pinched between the vertebrae they won't be of any help, and so you will be left with a big pain in the back! It is important then to practice a safe and healthy back exercise workout to protect the spine and these discs from being pulled out of line and pinching.

Before beginning your new back exercise workout you should check with your physician regarding any exercises that are contraindicated (meaning you should not do them).

Some of these exercises may involve flexion or extension of the spine, rotation, and side bending can also cause undue pain for people with specific acute or chronic back conditions. Your physician may also suggest that you stop if you are feeling any specific signs and symptoms.

The recommended frequency of your workouts should begin with 2 - 3 times per week with a progressive increase as appropriate.

The back exercise workout should focus on low back stretching and strengthening, as well as postural stabilization, and endurance activities.

Specific muscles on which you would concentrate your low back stretching exercises should include:

1. Iliopsoas (this muscle connects the sides of the lumbar spine to the front of the pelvic bones, it flexes the leg at the hip and evolved over time allowing us to stand upright.

2. Hamstrings (big muscles in the back of the upper leg).

3. Piriformis (Deep in the glutes, normally where sciatic pain originates).

4. Gluteals (deep muscle group in the buttocks).

5. Quadriceps (Big muscles in the front of the upper leg).

6. Quadratus Lumborum (pulls or flexes the trunk down and to the side when side bending).

Postural stabilization exercises focus on areas relevant to the low back and trunk muscles which include the: hamstrings, quadriceps, low back extensors, trunk flexors, and, the deeper stabilizing muscles referred to as the TVA (Transversus Abdominus).

Pilates-based exercises are important to your back exercise workout because they focus first, on the deeper postural stabilizing muscles, and then you can begin to focus on the larger and more superficial mobilizing muscles.

Check Out Our #1 Recommended Ebook For Lasting Relief! Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness. Learn to Enjoy Life Again! Learn More!

You have two main ways that you can exercise:

1. Working the Stabilizing or deeper seeded muscles groups like the transversus abdominus requires lots of endurance. These muscles have to work for long periods of time to hold us upright and with good posture supporting the spine.

They are often shorter in length than the mobilizing muscles. They work at about 20 to 30 percent of their full capacity and are predominantly slow twitch. They need a steady flow of oxygen to maintain their slow steady contractions.

2. Working the Mobilizing, surface or superficial, large muscle groups. These are your quadriceps, hamstrings, deltoids
(in the shoulder area), biceps, and triceps
(located in the upper arm).

These muscles are very well defined in body builders, you can see them bulging from the surface, they fatigue quickly and work at between 40 to 100 percent of their full capacity. They have a predominance of fast twitch fibers.

When you incorporate Pilates exercises into your back exercise workout with full concentration and breathing you are training these deeper stabilizing muscles to work to support the spine and hold your posture upright.

Eventually your muscles will be so well trained to support you during your back exercise workout that your subconscious mind will take over and remember exactly how to stand straight, walk, sit, bend down to lift and whatever daily activities you need to do.

The beauty of Pilates exercises is that you are not just improving the physical appearance of the body, but also the health of your body from the inside out.

Once your deeper stabilizing muscles are strong and supportive of your back you can then incorporate the mobilizing muscle groups to assist in supporting your daily activities to end that pain in the back.

1. Pilates exercise uses mental focus to increase muscle efficiency and control.

2. Pilates teaches you how to become more aware of your own neutral spine positioning and correct posture.

3. Pilates exercises develop the deep muscles of the low back and abdomen to help realign the spine and support this posture.

4. Pilates use of breathing will promote your own concentration and and centering to support the back.

5. Pilates exercises create length, strength, and flexibility in the muscles that are important to use when you are physically active.

Check out the detailed descriptions and tons of pictures in the new Pilates ebook: Relief for back and joint pain. It may just change your life!

As you can see incorporating Pilates exercises into your regular back exercise workout routine is very helpful for managing pain. Just be sure to check with your doctor first and consider working with a professional trainer!