When you're experiencing acute back pain, it's likely that the last thing you want to do is exercise. However, Spine-Health reports that, in many cases, remaining inactive for more than a day or two can actually impede healing. Conversely, some types of active back exercise can play a role in dispersing nutrients to the discs and muscles of the spine, and strengthening muscles, ligaments and joints. You should talk to your doctor about the origins and the severity of your back pain and determine which types of exercise might be suitable for you.
Step 1
Stretch. FamilyDoctor.org reports that stretching exercises for your back can be a gentle yet powerful way to relieve back pain. Try lying flat on your back with knees bent, and slowly lift your left knee to your chest, pressing your lower back against the floor. Hold for five seconds, then repeat this stretch using your right knee. FamilyDoctor.org recommends 10 reps of this exercise for each leg.
Step 2
Build strength with McKenzie exercises. Spine-Health recommends the McKenzie Method, which was developed in the 1960s by New Zealand physical therapist Robin McKenzie. These strengthening exercises are intended specifically to decrease back pain. Although these exercises can be done on your own, Spine-Health notes that they are meant to be done in consultation with a physical therapist. Talk to your doctor or physical therapist about trying these exercises.
Step 3
Maintain a regimen of low-impact aerobic exercise. According to FamilyDoctor.org, cardiovascular exercise such as swimming and walking can be valuable in maintaining overall fitness and minimizing back pain. Spine-Health also notes that remaining active and achieving a healthy weight can be useful in reducing back pain. In addition, cardiovascular exercise increases endorphins, which can have the temporary effect of reducing pain. Talk to your doctor about a reasonable cardiovascular exercise plan for your acute back pain.
Tips and Warnings
- Incorporate your exercise in a gradual manner. Spine-Health notes that you should proceed slowly and with medical supervision when undertaking exercise during acute back pain.
