Pain experienced after a back injury may inhibit you from engaging in daily activities. Prolonged bed rest is not the best remedy for back pain. Both physical therapists and physicians recommend exercise to manage pain after injury. Staying active and engaging in exercise helps strengthen back muscles and increases flexibility.
Herniated Disk
Soft flexible disks separate each vertebra in the spinal cord. A rubbery membrane encloses fluid within the disk. When the disk membrane ruptures or herniates, the fluid leaks out and encroaches on spinal cord nerves. Pressure from the fluid on the nerves causes back pain. The American Academy of Orthopaedic Surgeons suggests exercising to relieve pain from a herniated disk.
Lie on your stomach. Prop up onto your elbows. Using your elbows to support your torso, slowly arch your back. Hold the position for 5 to 30 seconds. Do 10 repetitions.
Spinal Stenosis
With age, soft tissue around the spinal cord space hardens and crowds nerves, causing a condition called spinal stenosis. Overgrown spinal soft tissue also leads to spinal stenosis. AAOS reports arthritis as a leading cause of spinal cord space narrowing. Use stretching exercises to alleviate pain from spinal stenosis.
While lying on your back, bring both knees up to your chest. Hold for 30 seconds and release. Do not stretch past your comfort zone. As you become accustomed to the exercise, range of motion will increase. Do up to six repetitions daily.
Degenerative Disk Disease
As the human body ages, disks in the spine degenerate, resulting in degenerative disk disease. Orthopaedist Peter Ullrich says pain from degenerative disk disease decreases over time and exercise may help manage pain.
Physical therapist Ron Miller recommends lumbar stabilization exercises for degenerative disk disease. Lie on your back. Place both feet flat on the floor with your knees bent. Raise your buttocks off the floor and hold the position for 10 seconds.
Sprains and Strains
A sudden strenuous movement or heavy lifting may cause a back strain or sprain. A back strain occurs when both muscle and tendons are stretched or torn. Sprains only involve injury to ligaments or joints. The National Institutes of Health discourages prolonged bed rest after a strain or sprain back injury.
Strengthen the muscles in your back and prevent future injury by walking or swimming. Start the exercise routine two to three weeks post injury.
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