There are three stages to developing (and then
maintaining) a healthy back:
- If you are currently suffering from back pain, it is essential that you decompress your
spine before you attempt to strengthen your back. You will need to use the backrack in order to do this.
Note: If you attempt the strengthening exercises too soon, you run the risk of
straining your muscles and/or compromising your spine.
- When your back is sufficiently decompressed, you should strengthen the deep, stabilising
muscles that support your spine. At this stage, you should have little or no back pain,
and you should be reasonably flexible.
- As you work your way through the exercise program, you must continue to keep your back
flexible and pain-free. You should continue to use the backrack to prevent the reoccurrence of any symptoms that might
prevent further exercise.
Note: Before you attempt any of the individual exercises, we recommend that you
read the section on Flexibility. All
exercises for the back should be carried out while lying down.
