Those who have had the unfortunate experience of suffering from back pain will understand how debilitating it can be. This is because even such minor activities such as clenching one’s fist, or flexing the forearm or the bicep, will very likely involve the participation of back muscles such as the latissimus dorsi.

The latissimus dorsi are the muscles found on the sides of the body that shape the torso like a triangle. These are the set of muscles that tense as you clench your fists or squeeze a ball.

Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong ‘pillar’ for all the limbs to move off of.

Strong back muscles are developed through exercise. Simple exercises like stretching improve these muscles. Do these exercises on a firm, not hard-surfaced, area. Listen to your body while doing the exercises. Watch out for undue pain and pressure on any part of your body. Know when to stop.

Knee to Chest

Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle – first pointing the toe, then pulling it back toward the knee – at the same time as you stretch the leg.

Try maintaining the position for around 5 seconds. Change legs and do the same. Make 10 repetitions of this exercise.

Rotations

On your back, raise both knees together, keeping your feet flat on the floor. Extend your arms on your side. Palms should be flat on the floor. Lift your feet and rotate your trunk slightly by moving the knee, first slightly to the left, then slowly to the right.

Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.

Increase the movements in this activity by crossing either arms over your chest.

Pelvic Press

Starting position is lying down, knees raised, and feet on the floor. Slowly push down the small of the back against the floor. Do you feel the tension on your lower abdominals? Variations can be done by moving your feet together then moving them apart. Repeat.

As you press into the ground, hold for 5 seconds, but continue to breath slowly and normally.

Pelvic Lift

Begin as you would with the pelvic press, except this time, you must have your arms crossed above your chest. With your legs and knees kept close together, raise your buttocks off the ground slightly, and hold this position for 5 seconds. Lower it back to the floor slowly and then count 2 seconds before repeating.

Remember to breathe normally through the exercise, in and out slowly.

Dog Stretches

On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)

Switch legs so that you are able to perform this exercise on both sides. You can make this exercise more exciting by keeping the toe pointed when stretching your leg, then flexing the ankle while the leg is stretched. Allow some two seconds to hold this position before repeating.

It is important to remember that should you feel any pain from doing these exercises, you should stop immediately and talk to your doctor.

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