Many adults have back pain at some point in their lives. There is sometimes no noticeable cause for back pain. Exercise is a therapeutic tool for improving flexibility and strength in the back. A 2004 study published by the "Spine Journal" found that exercise can improve back pain by 10 to 50 percent. When buying fitness equipment for you home gym, you have a better chance of easing your back pain by using equipment that specifically targets back muscles.
Exercise Ball
A Swiss ball, also known as an exercise ball, builds and tones the core muscles that stabilize the spine, according to Florida chiropractor Thomas Hyde. A series of exercises with a Swiss ball engage the abdomen and maintain balance and stability. You can also use an exercise ball as a chair to help eliminate back pain. A 2007 "Journal of the Canadian Chiropractic Association" report indicates that patients with low back pain experienced improvement after using an exercise ball as an office chair. Make sure to use a ball that fits your body. When sitting on the ball with your feet flat on the ground, your legs should be parallel to the ground. Start off with a basic exercise: bounce gently while sitting upright on the ball. This exercise engages your spinal discs and stabilize your back.
Bosu Ball
A Bosu ball is similar to an exercise ball, but is flat on one side, making it a more flexible option for people with serious stability problems. Do a variety of exercises on a Bosu ball, including aerobic, balance, strengthening, toning and resistance exercises. Forward bends on a Bosu balance trainer can ease pain in the thoracic spine, or mid-back; lying on your back with the Bosu ball directly beneath your mid-spine keeps your movements restricted to the part of the spine that needs the most attention. If you exercise without stabilizing your spine, according to fitness expert Justin Price, your lower back and hips overcompensate and prevent your back from getting the most out of the exercise.
Pilates Machines
A home Pilates machine can provide relief for back pain by targeting core muscles, according to the Cleveland Clinic. Personal Pilates fitness machines include the Pilate's Premier, the Pilates Power Gym and the Stamina AeroPilates. Dr. Beth Glosten reports that people with pain caused by excessive movement and spinal disc degeneration are particularly likely to benefit from Pilates exercises. Pilates can improve posture and decrease wear and tear on your back joints and discs caused by ordinary stresses. Pilates improves strength and flexibility, which prevents unnecessary force on the vertebrae.
Walking
If you can only afford one exercise machine, opt for a treadmill. Fitness expert Megan Tyner reports that most people with back conditions can tolerate a treadmill. Walking can reduce chronic back pain by stimulating the brain to release chemicals that make you feel better. Walking also eases pain by engaging large muscle groups in your trunk and legs. One advantage to a treadmill is that you can completely control the intensity of the workout. If you're new to working out, and other exercises irritate your back, walking is a gentle way to exercise your muscles because it's predictable and you can go as slow or as quickly as you want.
References
- Mayo Clinic: Core Exercises with a Fitness Ball
- Science Daily: Exercise Therapy for Low Back Pain
- "Journal of the Canadian Chiropractic Association"; The Gym Ball as a Chair for the Back Pain Patient; Larry G. Merritt, DC and Celynne M. Merritt, DC; March 2007
- Bosu.com: Alleviating Back Pain Using the Bosu
- Spine-Health: Exercise Balls, Home Gym Equipment and the Graston Technique
- Spine-Health: Pilates Exercise and Back Pain
