Back pain is one of the most common medical problems experienced by Americans, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. It reports that approximately one-fourth of adults in the United States have at least one day of back pain in a three-month period. Health care professionals often recommend routine exercise to treat and prevent many types of back problems. For those with known issues, following a few guidelines can help protect your back during workouts.
Identification
Back problems frequently occur due to mechanical dysfunction, or problems with the way your spine moves. Underlying causes of mechanical back pain include disc degeneration associated with aging, herniated discs, muscle spasms, weak abdominal muscles and muscle tension. Medical conditions such as rheumatoid arthritis and osteoporosis also cause back problems that lead to pain. Tears or sprains in the ligaments supporting the spine can occur when you lift or twist improperly. Frequently, the reason for your back pain will identify the best exercise routine for you. For instance, those with osteoporosis should generally avoid high-impact sports like jogging to prevent fractures of the spine.
Time Frame
The types of exercise routines suggested for back problems also depend upon whether your back pain is acute or chronic. Acute back pain hits suddenly. It may occur when you lift a heavy couch or right after a fall. It is the most common type of back pain and generally resolves after about six weeks, according to NIAMS. It notes that getting up and moving around can ease stiffness and relieve pain. However, because your back needs time to heal, it does not recommend beginning or resuming an exercise routine immediately unless advised to do so by your physician. Doctors generally diagnose a chronic back problem when pain lingers for more than three months, and acute pain can become chronic.
Exercise Types
Writing for Spine-Health, Dr. Vert Mooney recommends people with back problems include a combination of stretching and strengthening exercises, along with aerobic conditioning in their exercise routines. Strengthening and stretching should involve the muscle groups that support the spine, including the abdominals, obliques and gluteals. Mooney also advises sufferers to use low-impact activity such as water aerobics, walking or bicycling for overall conditioning. Those with chronic back problems might benefit from seeing a trained physical therapist or other exercise professional for help in choosing appropriate routines and guidance on performing the exercises properly.
Considerations
The North American Spine Society also notes that exercises focused on your back muscles actually increase blood flow to those areas. Because blood contains nutrients necessary for healing, this helps speed recovery. Additionally, they note that strengthening and stretching muscles in the upper torso, shoulders, arms and lower legs as well as the back and abdomen can help prevent future episodes of back pain because these muscle groups play a role in stabilizing the back and keeping your gait properly aligned.
Warning
If you have a back problem, consult your health care provider before resuming or beginning a new exercise program. Stop exercising and call your doctor if your back pain worsens. Signs of worsening back pain include discomfort that starts in your back and spreads into your buttocks or down into your legs. Sudden weakness in your legs, inability to control urine or numbness and tingling in your legs can also signal worsening spinal problems that might require prompt medical attention.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Handout on Health: Back Pain
- Spine-Health: Back Exercise for Pain Relief
- American Academy of Orthopaedic Surgeons: Exercise and Bone and Joint Conditions
- North American Spine Society PDF: Exercise: The Backbone of Spine Treatment
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