Back pain is a common, and often disabling, condition. It can affect an individual's ability to work, exercise or enjoy life. Back pain is the second leading reason for doctor visits, and the third most common reason for hospital admissions, according to a 2003 article in the medical journal "Spine." Exercise has emerged as a cost-effective intervention strategy for back pain, according to the American Physical Therapy Association.
Center Back Pain
The center of the spine is called the thoracic area. This part of the spine is responsible for most of the rotation that the spinal column allows. Common dysfunction of the thoracic spine often presents as limited or painful spinal rotation, pain with deep breathing, and limited or painful shoulder flexion. Muscle strains in the center of the back are often fairly common. The symptoms of muscle strains include pain when someone touches the muscles and pain when the muscle is stretched or contracted. If pain radiates to the chest and is not associated with movement, this may be related to a more serious condition.
Exercise for Center Back Pain
If the pain is associated with movements of the spinal column, performing range of motion exercises are beneficial, according to physical therapist Mark Dutton. Perform these exercises by twisting the trunk completely to each side, bending forward, and arching back. Perform each of these motions slowly. Lying across a large Swiss ball on your stomach can promote more motion by stretching the structures on the back side of your spinal column. Lying across a large Swiss ball on your back can stretch your abdominals. Also, strengthen the musculature surrounding the center of the spine by performing rows, pull-ups and superman exercises. If pain presents as a muscle strain, exercise depends on the degree of pain. If the pain is severe, rest is appropriate. As pain begins to subside, perform gentle stretches of the involved muscle. When the stretches are pain-free, begin performing exercises to strengthen the muscle.
Low Back Pain
Approximately two-thirds of all Americans will experience significant low back pain at least once during their lives, according to a 2002 article in "The New Yorker." The article states that the medical cost for these individuals is roughly $70 billion annually. Low back pain is often caused by a herniated disc. This condition results in more pain in the morning, pain shooting into the legs, and more pain when bending forward. In severe cases, herniations result in cauda equina syndrome, which is characterized by bowel and bladder changes. Spinal stenosis is a narrowing of the spinal cord that results in compression of nerves. Stenosis often results in increased pain while standing that is relieved with sitting. Degenerative disc disease is often the result of aging. It presents as progressive, aching low back pain.
Exercise for Low Back Pain
While the causes for low back pain are numerous and varied, the treatment approach often looks similar. Each condition can be treated by improving the strength and control of the local low back muscles and abdominals. Exercises include crunches, bridges, alternating lifts of arms and legs on all fours, and posterior pelvic tilts. Performing aerobic exercise while maintaining a neutral spine with abdominal contraction is often beneficial. The neutral spine position can be found by slightly arching the low back. According to the website Spine-Health, maintaining the neutral spine position protects the healing back while working out. It is impossible to list every exercise so it may be beneficial to see a health professional for an individualized treatment plan.
Physical Therapy
Physical therapists are experts at relieving back pain and restoring a patient's mobility. Today, many physical therapists are graduating with doctorate degrees as 206 of the nation's 213 U.S. accredited physical therapy programs now offer a Doctor of Physical Therapy. According to Spine-Health, physical therapists are trained to teach patients proper technique for exercise, which can prevent further injury. According to American Physical Therapy Association spokesperson Julie Fritz, PT, Ph.D., ATC, "receiving care from a licensed physical therapist can further improve the odds that a patient can maintain their quality of life and avoid surgery." Fritz is also a clinical outcomes research scientist at Salt Lake City's Intermountain Healthcare and associate professor at the University of Utah.
Consult a physician before beginning any exercise program.
References
- "Orthopaedic Examination, Evaluation, and Intervention"; Dutton, M.; 2008
- "The New Yorker"; A Knife in The Back; Jerome Groopman; 2002
- "Spine"; Looking Back on the Back; Lutz, Gabriele MD; 2003
- American Physical Therapy Association: Physical Therapy is Effective For Management of Low-Back Pain
