Many times, back pain is intensified by tension in the muscles surrounding the injury, further limiting flexibility. And even mild strains in your back can cause increased stiffness. A combination of exercises for muscle flexibility and strength and careful movement as you go about your daily tasks can get you through most back pain or help you to manage it better.
Relaxation as Therapy
The body reacts to a back injury, whether major injury or mild trauma, by tightening muscles to protect the injured area. However, this increased tension limits flexibility and weakens surrounding muscles, which creates muscle imbalance and can lead to further injury. Often with back troubles, you may experience difficulty with bending over, reaching overhead, twisting your trunk, or looking down.
Try this relaxation technique to loosen the muscles: Close your eyes and take several slow, deep breaths. Focus on the tight muscles in your back, relaxing each muscle one at a time. Notice your posture and attempt to sit or stand as normally as possible.
Repeat this relaxation technique any time you feel a sudden, sharp pain or intense tightening of the back muscles. You will train your body to relax when it feels pain, and you'll feel less pain over time and improve your flexibility. When you initiate a difficult or painful task, start by relaxing your back, then normalize your posture and do the task slowly, maintaining good posture throughout the task.
Yoga or Pilates to Build Strength
A study published in 2009 in the medical journal Spine found that people who participated in 90-minute sessions of yoga twice weekly for six months reported significant reduction in pain and functional limitations related to their back problems. Chronic back pain can lead to weakness in the back and trunk muscles, and yoga or Pilates will improve strength of the entire core muscle group. This will lessen the chance of reinjury, reduce pain and improve flexibility. Don't be concerned about doing every move in the class or video that you follow. Just do the exercises that you can and work your way up to more advanced exercises. If you have never done yoga or Pilates, attend classes to get guidance on completing the poses correctly.
Rest and Recovery
Although it is sometimes recommended by your physician, bed rest can further weaken your back. When your doctor allows you to resume activity, try to complete your daily activities with movements as normal as possible, so you don't put additional strain on your back. Consult with your doctor immediately if you experience any numbness or extreme pain.
Getting Back to Work
Whether you're recovering from a back injury or just need to release tension, doing these exercises at your desk two or three times daily can help. Maintain good posture throughout the exercises.
1. Arch your back five times and take several deep breaths.
2. Roll your shoulders in circles backwards and forwards 10 times in each direction.
3. Slowly tilt your chin to your chest and then lift it up, breathing out slowly as you lower your head and breathing in slowly as you lift your head. Do this 10 times.
4. Turn your head side to side, as if you are looking over your shoulder, five times to each side.
Physical Therapy as Last Resort
The majority of back injuries heal in two to four weeks if you don't aggravate them, so if you have symptoms beyond this, you may want to consider physical therapy. A physical therapist can combine trigger point release, massage, heat, ultrasound, electrical stimulation, exercise and stretching education to help alleviate your pain, improve your core strength and teach you how to manage your pain. Consult with your physician to determine whether physical therapy will help you.
