Back Exercises

If an amputee has poor gait habits and limps excessively, a greater strain is placed on the back – exercises, like side leg lifts and leg lifts when lying on your stomach, and many others, strengthen the appropriate muscles of the stump used in operating an artificial leg. Your clinic team can devise a “custom” exercise plan which will strengthen all the muscles in your stump (to prevent an imbalance in strength).

Exercise increases energy which you need to operate your artificial limb. All exercise that strengthens the muscles used for operating artificial limbs will also be beneficial to your back. Your fitness regime may work best for you in a gym setting where a variety of equipment is available, or you may prefer to consult with a personal trainer who will teach you good workout techniques or design an exercise program for you. However, many simple exercises can be done at home at little or no cost (a couple of examples are shown below). The route you take is one of personal preference but consulting your clinic team is always a good place to start.

The Bridge-lying flat on your back with your knees raised, lift your pelvis and lower back and hold for a few seconds. Adding weights is optional (for instance 10 lbs as demonstrated in the picture) on your stomach to give your back muscles a harder workout if desired.
The Plank-lying flat on your stomach, raise up on your forearms and the tips of your toes and hold your body straight for as long as you can.

Before You Start Working Out

• If you have not exercised for some time, consult your doctor before starting.
• Do not undertake any back exercises if you are currently experiencing back pain. See your doctor who can set you on the right path to keep your back healthy for life!
• Aching or soreness is a sign that lactic acid is accumulating in the muscles, so if you take the time to stretch before and after you exercise, muscles will recover more quickly.

Tips for Your Exercise Program

• Exercise regularly – A now-and-then program will not give the same results as a regular program.
• Set aside a regular time for your program – before starting your day, or in the evening.
• Select a comfortable, firm surface, such as a carpeted or padded floor. Wear loose clothing.
• Begin by relaxing and doing stretches to warm up your muscles.
• Do each exercise slowly and smoothly. Use no jerky movements.
• Progress gradually at your own pace. One example program is to start with only three repetitions of each exercise and continue with three for the first two or three days. Then add one repetition to each of the exercises you are able to do with ease and comfort. When you are able to easily complete those repetitions, move on to the next level.
• It is better to do a few repetitions well, than to do many poorly.
• At the end of your exercise program you should also do stretches to slowly cool your muscles down.

This information is from The War Amps National Amputee Centre and has been reproduced here with their permission.