Chronic back pain is a debilitating condition that may be immediately relieved with ice treatments, heat treatments and pain medication. Therapists may also use electrical stimulation and ultrasound after the first week of a flare-up to enhance healing. Patients must limit activities that increase aggravation to the back including twisting, prolonged standing and sitting, heavy physical work and repetitive lifting. According to a 2009 article in ACSM's "Certified News" by Thomas Dreisinger, Ph.D., chronic back pain is the second leading cause of disability in the United States. Perform consistent, progressive exercises to relieve chronic back pain over the long term.
Stretching
Step 1
Perform spinal stretches three days per week, holding each stretch for 15 to 30 seconds for four to five reps, according to Peggy Houglum in her book, "Therapeutic Exercise for Musculoskeletal Injuries."
Step 2
Do the lumbar rock stretch by kneeling on both knees and hands, with a flat back.
Step 3
Curl the spine toward the ceiling by drawing the navel toward the spine. Hold this position then sit back on the ankles and lower the shoulders toward the floor. Return to the start position and repeat.
Stability Exercises
Step 1
Perform spinal stability exercises three days per week for three sets of 10 repetitions per exercise.
Step 2
Lie down with the back and bottoms of the feet flat on the floor, hips and knees bent. Contract the abdominal muscles and raise the left foot off the floor until the left knee and hip are 90 degrees.
Step 3
Position the left foot back on the floor and repeat with the right leg. Continue to alternate legs to complete ten total reps for the first set.
Resistance Training
Step 1
Strengthen the leg and back muscles one day per week using dumbbells, barbells or machine weights.
Step 2
Perform seated rows, lat pull downs, torso rotations, leg presses, leg extensions, leg curls and the Roman chair as one set for 20 repetitions.
Step 3
Use weights heavy enough so that fatigue is reached at the 20th rep, according to the 2009 "Certified News" article by Thomas Dreisinger, Ph.D.
Tips and Warnings
- Do flexibility and stabilizing exercises after resistance exercises when the muscles are warmer and more elastic. Record the amount of weight used and the number of sets and reps for resistance exercises, ensuring the exercises are progressively more challenging.
- If pain is experienced during any exercise, refrain from doing the exercise until the pain has subsided.
References
- ACSM's "Certified News": Resistance Training in Chronic Back Pain; Thomas Dreisinger, Ph.D., Oct./Nov. 2009
- "ACSM's Health & Fitness Journal"; Off-the-floor Exercises for Back Health; Mary Sanders, Ph.D.; Nov/Oct 2009
- American College of Sports Medicine: Causes and Prevention of Back Pain and Injuries
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum; 2005
