Back injuries are a common ailment among veterans. They typically occur as a result of a specific service event, wear and tear from the physical demands of military service, or a service-connected condition. If one of these situations applies to you, and you struggle to get physical activity as a result, keep reading this blog. There are plenty of back-friendly exercises that you can do at home to maintain your mobility, loosen things up, and get relief from pain.
One thing to remember before you get started: Checking in with your doctor before beginning a new exercise routine is the safest way to prepare and feel confident that you're doing exercises within your abilities. Veterans starting new workout programs should be mindful of their body's needs, starting slowly at first.
Once you've stretched and warmed up a bit, you can try some of these back-friendly exercises in the comfort of your own home to reduce back pain and gain strength:
Knee-to-chest stretch
Lie flat on your back to start, with your knees bent upwards and your feet flat on the floor. With both hands, grab one of your knees and pull it up toward your chest while keeping it bent. Press your spine into the floor by tightening your core muscles, and hold for up to 5 seconds or as long as you feel comfortable.
Muscles targeted: Lower back, hamstrings, glutes
Wall sits
For wall sits, start by picking a nice open space against the wall in your home. With your back against the wall, begin lowering your body into a seated position, as if you're sitting on an invisible chair. Keep your spine straight against the wall, with your legs bent at a 90-degree angle. Try to hold for at least 30 to 60 seconds at a time. You can increase the time and reps as you grow stronger.
Muscles targeted: Quads, glutes, core
Glute bridges
Similarly to knee-to-chest stretch, you're going to begin glute bridges by laying with your back on the floor, knees bent, and feet flat. Next, slowly raise your hips up while keeping your shoulders on the ground. You should feel a squeeze in your glutes when you reach the top, where you can hold for at least 30 seconds if it feels comfortable.
Muscles targeted: Lower back, glutes, hamstrings, core
Bird Dog
Ideally with a yoga mat or on a soft carpet, start on all fours with your hands (with flat palms on the ground) under your shoulders and knees beneath your hips. Extend one arm out in front of you along with the opposite side leg at the same time. Go back and forth between extending your right arm, left leg together and then your left arm and right leg.
Muscles targeted: Core, lower back, glutes, shoulders
Seated trunk rotation
If you have lower back pain, seated trunk rotation can help. Seated in a chair (something like a dining table chair – not a recliner), begin by crossing your arms over your chest. Keep your hips squared forward and slowly rotate to the right, followed by rotating to the left. Repeat the movement back and forth.
Muscles targeted: Obliques, abdomen, core, lower back
Do you have a service-connected injury and need VA disability benefits?
The right medical documentation can make all the difference when you're filing a VA disability benefits claim. At MRPY, our team of medical professionals are equipped with the knowledge and professionalism to make your claim a compelling one. Get a Nexus Letter, DBQ, or a chart review to get started. You can find our full list of services here.
Comments