Exercise provides important health benefits, but performed incorrectly can lead to injury. This is especially true for people who suffer from back problems. Exercise can strengthen the back and core to reduce pain and injury, but can exacerbate problems if inappropriate exercises are performed or exercises are performed incorrectly. Always visit a doctor to determine the source of back problems and recommendations for treatment and exercise.
Exercise Recommendations
Back pain makes exercise and movement in general uncomfortable. During the first few days after suffering back pain, you can desist from regular physical activity to give your back time to heal, but bed rest, which can lead to back spasms, is not recommended. After a day or two of reduced physical activity, return slowly to your regular activities while avoiding heavy lifting or twisting. After two weeks, you can begin exercising. The American Academy of Orthopedic Surgeons indicates that you should exercise 10 to 30 minutes a day one to three times a day.
Back Stretching
Stretching the muscles along the spine, as well as those that help support the torso, such as the abdominals and hip flexors, reduces pain and improves flexibility and range of motion. The single-knee-to-chest exercise stretches the hamstrings and glutes, which support the back. Lying on your back, keep one leg stretched out on the floor. Hold the thigh behind the opposite knee and pull it toward your chest. Hold for 20 seconds and repeat on the other side for five repetitions each. If you feel back strain or your muscles are too tight, bend the straight leg to help put the pelvis in neutral. A more advanced stretch similar is the piriformis stretch. Lying on your back, cross one leg over the opposite knee. Place your hands on the back of the thigh of the opposite leg and pull both knees toward your chest. Hold for 20 seconds and repeat the on the other side for five repetitions each.
Back Strengthening and Stablization
Strong muscles in the back, abs and legs provide support and reduce the risk of back injury. Start with the abdominal contraction, which builds abdominal strength without having to flex the spine. Lie on your back with knees bent and spine in neutral. Rest your hands just below your ribs and feel your abs as you squeeze them down toward the floor. Hold for five seconds and release, and repeat for 10 repetitions. Breathe throughout the exercise. Four-point stabilization, also called quadruped or bird-dog, builds core muscles including those in the erector spinae. Start on all fours with shoulders over your wrists and hips over your knees. Squeeze the abdominals to support your back. Extend one arm in front of you parallel to the floor while extending the opposite leg back. Think about lengthening the spine as you keep your weight evenly distributed between the hand and knee that are on the floor. Hold for several breaths, release and repeat on the other site.
Cardiovascular Exercise
Cardiovascular exercise is important to overall health as well as back health. Back experts recommend walking, since it doesn't involve impact or spinal flexion, or extension. Start with walks of five to 10 minutes several times a day. Walk at a pace that is comfortable to you, slowing down if back pain increases. Work your way to 20 to 30 minutes during a single walking session. As you walk, keep your spine in neutral by not leaning forward or back. Use the abdominal muscles to stabilize the spine and protect your back.
References
- Medline Plus: Low Back Pain -- Acute
- American Academy of Orthopaedic Surgeons: Low Back Pain Exercise Guide
- Beth Irael Deaconess Medical Center; Exercise After a Back Injury; Kathy Shilue, PT; 2010
- Nicholas Institute of Sports Medicine and Athletic Trauma; Physical Therapy Corner: Low Back Pain and Lumber Stabilization Exercises; 2007.
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