The American Chiropractic Association reports that 31 million American are dealing with lower back pain during any given period of time. The risk of spinal disk degeneration increases with age. An exercise program designed by a doctor or physical therapist helps reduce the symptoms and limitations incurred by degenerative disk conditions.
Stretching
The spine is designed to bend, twist and turn. The long muscles located along the spinal column become tight and lose mobility if patients become inactive or sedentary. Limitations in motion of the spine components can increase back pain, so stretching should be done to release tension and increase mobility slowly over time. Hold each stretch for a minimum of 20 seconds, repeating each stretch at least five times. Touch your toes from a sitting position on the floor if bending over adds too much stress to your lumbar. Stretch hamstrings from a lying position on your back, bringing one leg at a time extended to the sky at a 90-degree angle to the floor. Gentle twisting stretches open hips and lumbar back muscles.
Pelvic Tilts
Pelvic tilts are designed to build the muscles deep in the abdomen, buttocks and hips. Pelvic tilts can be done on the floor or other flat surface. Lay on your back with your knees bent and feet planted on the floor. With your hands at your side for support, raise your hips to the sky, lifting your lower back off the floor until your knees are at a 90-degree angle. Increase the workout by using an exercise ball. Instead of laying on the floor, balance your mid-back on the ball with your feet planted. The added balance requirement exercises the stabilizer muscles along the spine, improving the workout.
Front Plank
A front plank resembles a push-up position and works the abdominal and spinal muscles through constant tension. Lie on your belly on the floor. Position your forearms along your side so your wrists are in line with the top of your head. Push yourself up onto your forearms and toes, keeping your spine long and stiff. Contract stomach muscles, keeping everything as strong as a plank. Hold this for 30 seconds or until your body starts trembling from fatigue. Work your way up to three sets of 60-second poses.
Spine Rotation
Spine rotation stretches the large muscles of the back while working the smaller stabilizing muscles. Sit on an exercise ball with your back tall and straight. Perform arm movements such as bringing the left arm to the right side, and then alternate without letting the spine twist. Add hand weights to increase the workout, doing a set of five to each side. Raise your arms over your head for a new set of five. The wider your feet are set on the floor, the more difficult the exercise.
References
- Spine-Health; Commonly Prescribed Exercise Ball Workouts for Back Pain; Thomas Hyde
- American Chiropractic Association: Back Pain Facts and Statistics
- ACE Fitness: Front Plank
- Spine-Health; Stretching for Back Pain Relief; Peter F. Ullrich, Jr., M.D.; June 15, 2009
- Posture Correction 101: Anterior Pelvic Tilt
- National Institute of Neurological Disorders and Stroke: Low Back Pain Fact Sheet
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