People with sore backs may find it difficult to exercise and may even be tempted not to exercise at all. However, back exercises, particularly lower back exercises, can actually help prevent back pain from occurring. Back pain exercises can also strengthen the muscles and help assist in the recovery process. Exercising also contributes to overall health and will help people reach and maintain a follow strict diets. This will help treat and prevent any back pain problems related to obesity. Back Pain Exercise Program
A back pain exercise program should be designed to strengthen and exercise the back while preventing exercises that will cause the person more back pain. Whether other exercises can be done will depend on the person’s back problem and level of pain. A physiotherapist or spine specialist will be able to design an exercises program that provides the right type of exercises without causing harm. People with a very low level of back pain may be able to design their own exercise program. This may combine specific back exercises with other exercises. However, a physiotherapist or spine specialist should be seen if the back pain grows worse, particularly if exercising seems to aggravate the problem.
Back stretching exercises should stretch the soft tissue, muscles, ligaments and tendons in the back and spine area. By stretching these muscles, greater flexibility will be achieved and the back will be able to move more without suffering from back pain. Stretching exercises should always start slowly. The person should be able to feel the stretch, without feeling a large amount of pain. People with chronic pain or who have very limited movement in their back will need to start with gentle exercises, gradually moving to further stretches as their flexibility increases. It may take some time before this can happen.
Hamstring stretching exercises are a good exercise for people with lower back pain. Many people with lower back pain have tight hamstrings. Hamstring stretching exercises are any exercises that lengthen the hamstring muscle for approximately 40 seconds. They include touching your toes and placing legs out straight.
Other good back stretching exercises include:
- Lie on the floor and pull your knees to your chest.
- Lie face down. Place arms out at the side, with elbows bent 90 degrees. Push up, raising your head and upper torso.
- Lie face down, with hands in the small of the back, palms facing upwards. Arch your back and try to raise your chest.
Back strengthening exercises are exercises that are designed to make your back stronger. Abdominal crunches are a form of back strengthening exercise that people can do at home. Wall slides are also good back strengthening exercises. Stand against a wall and bend your knees, so that your back slides down the wall.
McKenzie exercises and dynamic lumbar stabilization exercises are two types of special exercises for back pain relief. A physiotherapist usually shows the person how to perform the exercises correctly. However, some books and videos show people how to do the exercises at home.
McKenzie exercise program works on the premise that exercises that extend the spine can reduce pain. They work on centralizing the pain (moving the pain into a central location). Dynamic lumbar stabilization starts off by finding the position of the spine in which the patient feels most comfortable. The back muscles are then exercised in order to help the spine stay in this position.
Continue to: Upper Back Pain Exercises