Back pain, tension and headaches are a very common ailment in the United States, with an estimated 31 million Americans experiencing low back pain at any given time, according to the American Chiropractic Association website. There are exercises and stretches that you can do at home to alleviate and possibly prevent these issues.
Considerations
It is important to get an accurate diagnosis before engaging in a comprehensive program to stretch and strengthen your spine. Due to the complex nature of the spine, you require an individualized plan, and you may find that a natural exercise program may not be beneficial. Discuss your specific symptoms with your spine specialist before beginning any exercise program. If exercise is appropriate, your program should use a combination of stretching, strengthening and low-impact aerobic exercise so that you can effectively strengthen all the bones, joints, muscles, ligaments and discs that make up the spine, advises the website Spine-Health. Your spine specialist will be able to suggest proper technique and specific exercises for your condition.
Stretching
The spinal column is surrounded by muscles, tendons and ligaments. If these are tight and restrictive, it makes it difficult to move. Stretching will loosen them up, making you more flexible and mobile and easing your pain, says Spine-Health. It will also make you more relaxed, which can prevent tension and headaches. When stretching, it is important to remember that it should not be painful. Do not force your body into an uncomfortable position. Ease into the stretch, and hold it for 20 to 30 seconds, with no bouncing.
Strengthening
A 2010 study from the Central Hospital of Central Finland was published in the "Journal of Rehabilitative Medicine," and it showed that isometric strength and dynamic endurance training of neck muscles can relieve or possibly eliminate chronic neck pain. This same study mentions that these strengthening exercises may restore function in patients with chronic neck pain. Adding strengthening exercises to a comprehensive rehabilitation program can help you avoid injury and reduce the severity of a traumatic injury. The strengthening protocols typically train other supportive muscles to the back and neck, such as the abdominal muscles, hamstrings, chest and shoulder muscles, and muscles in the buttocks area.
Aerobic Exercise
Low-impact aerobic exercise increases blood flow, which supplies nutrients to help with healing and improves mobility of the spine and other joints, according to Spine-Health. Engaging in regular low-impact aerobic activities, such as walking and water aerobics, can prevent severe episodes of spine pain and headaches and help with weight control and stress relief.
Health Care Providers
If you have headaches, back pain or tension, there are several health care providers who may be able to design an individualized exercise plan for you. Physical therapists and chiropractors generally have focused training in conditions relating to your spine. Your family doctor can help with controlling your symptoms by prescribing pain and anti-inflammatory medications.
References
- American Chiropractic Association: Back Pain Facts & Statistics
- Spine-Health: Exercise & Back Pain
- "Journal of Rehabilitative Medicine"; Effect of Neck Exercises on Cervicogenic Headache: A Randomized Controlled Trial; Jari Ylinen, et al; 2010
- Spine-Health: Back Strengthening Exercises
- Spine-Health: Low-Impact Aerobic Exercise
