The spine is designed to support your body's weight through a variety of movements, activities and during rest. The causes of back pain vary from muscle strain to degenerative disc issues. The Arthritis Foundation recommends regular exercise to ease back pain and build muscle strength to support the spine. Certain types of exercise equipment aid in back pain recovery and relief.
Diagnosis Prior to Exercise
Talk to your doctor before starting any exercise program. Some conditions require surgery to treat an underlying back condition such as herniated discs, bone spurs or stenosis. Even if surgery is not necessary, your doctor might prescribe an exercise regimen tailored to you.
Aerobic Exercises
An article titled "Home Exercise Equipment for Low Impact Aerobic Exercise" at Spine-Health.com recommends cardiovascular exercise in maintaining a healthy spine and assisting rehabilitation. Certain exercise machines reduce the strain and impact on the back, reducing pain. An elliptical trainer or stationary bike are considered low-impact aerobic machines. When using any machine, maintain proper posture and have the height or width components adjusted to fit your body.
Stretching Equipment
Stretching helps maintain the length of the muscles along the spine and throughout the back. While no equipment is needed to stretch your back, certain items can help reduce the strain placed on the spine when doing certain stretches. An exercise mat helps keep you in place while doing the stretches on the floors, preventing sliding out of position. An exercise ball allows you to increase the range of motion of many stretches by allowing you to roll through the stretch. A foam roller is another way to increase the mobility, specifically around the spine by laying with the foam rollers following the spinal column.
Strength Building Equipment
Strength-training gives the spine stability and support throughout movement. When you're doing back-strengthening exercises, focus on proper technique to build the right muscles and prevent injury. Equipment to build strength include using an exercise ball or foam roller with free weights. Start with light weights and work your way up slowly. Use exercise bands to create resistance in a variety of positions. Sit on the floor with the bands wrapped around your extended legs and mimic a rowing motion with your arms while holding the band ends. When recovering from back pain, it is wiser do many repetitions at low weights rather than fewer repetitions at higher weights, according to Spine-Health.
Considerations
If you experience severe back pain while performing any stretch or physical movement, stop the exercise immediately. Minor aches and pains should go away within a week. If your pain does not subside, consult your doctor for re-evaluation. MayoClinic.com recommends a slow warm-up to prepare muscles for rigorous exercise. Warm-ups include walking or slow stretching for five to 10 minutes to loosen muscles.
