Millions of people live with chronic back pain. This can be due to disease, muscular imbalances or being overweight or out of condition. There are many techniques you can try including medication, chiropractic, acupuncture, bracing and exercise or physical therapy. If you are looking to relieve symptoms, you may benefit from an appropriate lower back strengthening and stretching routine that can be done in conjunction with other therapies. However, there are some things to keep in mind.
Considerations
Before beginning any back strengthening exercises, make sure you have your symptoms properly diagnosed. Your physician can run tests to determine any structural changes to your lower back that need to be taken into consideration when you exercise. The right exercises will be very beneficial. However, the wrong exercises can make you worse and injure your back further. For example, in some cases twisting or arching motions may be helpful to loosen tight muscles. However if you have osteoporosis or spinal stenosis these movements are contraindicated. Learn all you can about your back health so you can make wise choices with your exercise routine.
Types
Exercises for the low back will fall into one of two categories: strength training or stretching. Both are helpful, though very different. Strength training involves exercises that move your lower back muscles through their full range of motion with or without some kind of resistance. Each time you move, the low back muscles contract which makes them stronger. An example would be back hyperextensions which can be done while holding weights or on a machine. Strength training exercises are usually done three times per week with a day of rest in between.
Stretching exercises are done by holding a position for 30 to 45 seconds without moving or bouncing. This helps to improve range of motion as well as relax and lengthen the muscles of the low back. An example would be lying on your back and hugging your knees to your chest. Stretching and range of motion exercises should be done every day.
Benefits
If your back muscles have become weak or if you have pressure on your back from a disease or injury, strengthening and stretching the muscles will help manage your symptoms and prevent further complications. Stronger muscles will take pressure off of your low back as you move. When your muscles are strong you can bend, twist and lift with more ease and without injury to the joints and tissues. Stretching improves your flexibility. When your muscles are tight they can pull your low back out of alignment and cause pain and stiffness. Also, if you are tight you may be using improper body mechanics to do everyday tasks that would be easier to do if you were more flexible.
Misconceptions
If you are in pain or feeling stiff in your low back, you may think that exercise is the last thing you want to do. With pain understandably comes the fear that more movement means more pain. However, exercises that are done with control and good form will help. Seek the advice of a physician, physical therapist or qualified trainer who can guide you into finding the right exercises and make sure you are doing them correctly. If the exercises you are doing are making your symptoms worse, stop. Reevaluate your program and find the movements that are best for you.
Prevention/Solution
If the exercises you try a first do not work, try other variations. There are many modifications and alternatives available. You can try exercising in the water, which will help to relax the muscles and take pressure off of your low back. Applying heat and ice before and after your workout can also make it easier sometimes. Using a back brace or tool such as a Physioball, yoga bolster, towel or other prop can help you perform an exercise in a modified fashion so it works for you.
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