According to the National Academy of Sports Medicine, NASM, 85 percent of adults suffer from back pain. Physical activity can help prevent common back problems as well as alleviate the pain from current back problems. Strengthening and stretching exercises and general exercise can help your back. You should always consult your doctor before beginning exercise to help with back problems.
General Fitness
Exercises that get the entire body moving, including your back, can help improve your overall health, according to the Permanente Medical Group. Walking and swimming are low impact exercises that can make a huge difference in your overall health. It is recommended that you get at least 30 minutes or more of physical activity on most days of the week. Start slowly and work your way up to more intense exercise as your body can handle it.
Back Strengthening
Completing back strengthening exercises is essential to caring for your lower back, alleviating pain and increasing strength, according to the Nicholas Institute of Sports Medicine and Athletic Trauma, or NISMAT. Strengthening exercises include wall slides. This exercise helps strengthen the muscles that support your spine. To perform a wall slide stand with your back facing a wall. Your feet should be shoulder-width apart. Position your back so that it is flat against the wall. Bend your knees and gradually slide your back down approximately five or six inches. Hold this position for a few seconds. Repeat one set of 10 repetitions.
Back Stretching
Back stretching exercises are designed to increase flexibility, according to NISMAT. Stretching your spine and lower back muscles can be completed through pelvic tilts, hamstring stretches, knee to chest stretches and hip rotator and flexor stretches. For example, a pelvic tilt exercise is completed lying on the floor on your back. Move your abdomen so that your lower back moves toward the floor and your pelvis creates a rocking movement. Complete one set of 10 repetitions of this exercise. If you are unsure of how to complete back stretching exercises, contact a fitness professional.
Warnings
It is not recommended that you complete exercise when you are experiencing a back spasm, have sustained a recent back injury or have a flare up of an existing back problem, according to the Permanente Medical Group. If you experience pain while exercise, you should discontinue your exercise program immediately. Exercise should not cause radiating pain from your back down into your legs or buttocks. Seek medical attention if this occurs.
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