Compression anywhere below the T12 vertebrae can lead to lower back pain, shooting pain down the leg and possible loss of leg function in severe cases. One common compression syndrome below the T12 vertebrae is sciatica where an intervertebral disk places pressure on the radicular nerve. Exercise can either reduce or increase lower back pain resulting from lower back compression.
Causes of Compression
Before you start any new exercise program, check with your doctor about whether you are healthy enough for physical activity. Spinal compression has many causes including trauma, degenerative joint conditions or inflammatory diseases. An example of trauma is a vertebral fracture or a herniated disc. Osteoporosis is a degenerative joint condition and osteoarthritis creates severe inflammation in the joints, compressing nerves. Your doctor will use diagnostic machines such as an MRI to properly assess the cause of compression and start you on a proper exercise course.
Low-Impact Aerobics
Aerobic exercise helps maintain a healthy heart and will also help shed or keep off unwanted pounds. Extra weight increases stress on the spine, leading to increase pain incidents. However, not every type of aerobic activity is suitable for those suffering from lower spinal compression. Peter F. Ullrich, Jr., M.D., of Spine-Health recommends low-impact aerobics where jarring to the spine is limited. Low-impact aerobics include stationary biking, swimming and walking. Running, step aerobics and most sports may provide a solid cardio workout but place a lot of stress on the spine.
Elongating and Strengthening
Certain exercises are recommended to help elongate and strengthen muscles to assist posture while sitting and standing. Good posture reduces the stress on the lower back and helps reduce pain according to the MayoClinic.com. Lying on the ground and pulling your knees to your chest stretches the lower back and hip area. Pulling one knee across your body while laying otherwise flat on your back further increases hip mobility. Yoga and Pilates work on building core muscle strength, the muscles in your stomach, back, chest and thighs to stabilize your spine.
Exercises to Avoid
Aside from staying away from jarring exercises, those suffering from lower back spinal compression should avoid any exercises involving lifting. Be careful when doing weight lifting programs; even bicep curls done with the wrong weight or form place stress on the back. Bending over to touch your toes can cause your back to spasm or pain to increase. Instead, perform back exercises while sitting or laying on the floor. Never stretch beyond the point of pain or bounce while holding a stretch, advises FamilyDoctor.org.
