Back pain sufferers are always on the lookout for safe, effective, nonsurgical means to ease their discomfort. While medication is one avenue, it is possible to alleviate back pain through simple exercise. There are various exercises than can offer support and relief to the injured back.
Value of Exercise
Dr. Peter F. Ullrich Jr., from spine-health.com, says when back exercises are done in a controlled, gradual fashion, they can distribute nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments and joints healthy.
By getting into a routine of regular back exercise, Ullrich says patients can avoid stiffness and weakness, minimize recurrences of lower back pain and reduce the severity and duration of possible future episodes.
McKenzie Exercises
According to spine-health.com, one form of exercise therapy is called McKenzie Exercises, named for New Zealand-based physical therapist Robin McKenzie, who designed them.
The goal of McKenzie Exercises is to centralize the patient's pain in the core back structures rather than treat pain that is localized. Patients doing McKenzie Exercises may reduce or eliminate their localized pain that can be acute or chronic. Exercises are performed standing up and lying down. All use core-muscle contraction and arm motions to stabilize the trunk and extend the spine.
The exercises include lying prone, then raising the upper body and with the arms on the ground, bent at the elbow, then raising up with full arm extension. Other exercises include toe touching from a standing position.
Dynamic Lumbar Stabilization
According to spine-health.com, Dynamic Lumbar Stabilization is the process by which a physical therapist locates the position of the spine that allows the patient to feel most comfortable. The back muscles are then exercised to teach the spine to remain in this position. This technique relies on the awareness of where your joints are positioned and provides pain relief and helps keep the back strong and well-positioned.
Lumbar stabilization back exercises may be done in conjunction with McKenzie Exercises. The McKenzie Exercises serve to reduce back pain, and the lumbar stabilization exercises help strengthen the back.
Among the dynamic lumbar stabilization exercises are a hamstring stretch, which requires lying on your back with the knees bent. Once the ideal spinal position is located, slowly straighten and lift one leg, while supporting your back with both hands, holding for 30 seconds. Another exercise is a pelvic tilt, which isolates abdominal muscles by lying on your back, bending the knees with feet on the floor and tightening stomach muscles, then pulling the lower back to the floor.
Hamstring Exercises
Hamstring muscles play a vital role in back pain, according to spine-health.com. The tighter the hamstring, the more limited the range of motion for the pelvis, putting undue stress on the lower back. Among the recommended hamstring stretching exercises include a simple toe touch, which can be accomplished in both standing and sitting positions.
A less-stressful technique is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. Each of these exercises should be held in position for 30 to 45 seconds and repeated twice a day.
Low-Impact Exercises
According to bigbackpain.com, low-impact aerobics is safe way for people with recurring back pain to strengthen back and abdominal muscles. Aerobic exercise also keeps weight down, which relieves lower back pain that is aggravated by excess weight on the abdomen.
Low-impact aerobics includes swimming, walking and using a stationary bike or an elliptical trainer. Water exercise is also recommended, as the buoyancy of the water supports the majority of the body weight, taking pressure off the joints and discs. The resistant properties of water also make the muscles work harder to perform movements such as walking, marching or other water exercises.
