Back injuries can be very painful and often takes a toll on a person's ability to exercise and participate in other recreational activities. However, the American Academy of Orthopaedic Surgeons notes that regular exercise is vital to recovery of back injuries and recommends that a person with back injuries exercise 10 to 30 minutes daily and at least one to three times a day during recovery. One type of aerobic exercise that you can participate in if you have lower back injuries is riding a recumbent bicycle.
Identification
There are many things that can lead to lower and middle back injuries. According to the University of Maryland Medical Center, microscopic tears and sprain of ligaments, tendons and/or muscles of the back are generally called a lumbar strain and are commonly a result of improper use, trauma or overuse of the back. Another common back injury is a herniated disk, which results when you improperly lift a heavy object by twisting and lifting, causing a disc between the bones of the spine to bulge out and put pressure on the nerves.
Cycling Exercise
There are two primary types of exercise bikes; upright and recumbent. For those with lower and middle back injuries, a recumbent bicycle will provide the least strain on your back. Paul K. Noland, M.D, notes in an article in Recumbent Cyclist News that riding a recumbent bicycle evenly distributes body weight across the buttocks and back. This reclined position also alleviates stress on the hands, arms and shoulders, as these parts of the body are not bearing the weight of the torso.
Benefits
Aerobic exercise is vital and riding a recumbent stationary bike for 20 to 30 minutes will be beneficial to your recovery. As the American Academy of Orthopaedic Surgeons notes, you must keep your spine in a neutral position during aerobic exercise and stabilize your abdominal muscles in order to protect the lower back. The backrest on a recumbent bicycle provides additional balance and much more comfort to riders with back injuries. With your body in a reclined position and your abdomen flat and straight, you can achieve full and easy expansion of the lungs and good blood circulation.
Prevention of Lower Back Injuries
Some common guidelines to follow that may help prevent back injury include bending your knees and squatting down to lift up an object rather than bending over and twisting your body to lift. When sitting down for a long period of time, stand up and stretch periodically. Exercise regularly, as lower back pain can be attributed to an inactive lifestyle. For those with ongoing back problems and injuries, proper posture when sleeping, sitting and standing is important, as is maintaining a healthy weight.
Considerations
Be sure to consult with your physical therapist and/or orthopedic surgeon before beginning any new exercise routines. FamilyDoctor.org notes that one important exercise that you can do at home without any machines and which strengthens and stretches your back is to lay down on your back and bend your knees; slowly raise one of your knees to your chest while pressing your lower back to the floor. Hold for 5 seconds, then bring your knee down and relax. Do the same with the other knee. Repeat with each leg 10 times.
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