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Strengthening exercises are great for relieving back pain, as well as preventing future injury. Many of the above exercises will strengthen the back muscles, and here are a few more to incorporate into your exercise routine.
FRONT LYING CHEST LIFT: Lie on your stomach on the floor, interlace your fingers, and place your palms against the back of your head. If that causes pain, simply place your palms on the floor on either side of your head. Now raise your chest up of the floor just a few inches and hold for five seconds. Work up to three sets of eight repetitions.
DOUBLE KNEES TO CHEST: Lie on your back, arms to your side and legs extended. Bring both knees in to your chest, grasping your legs behind the knees. Hold and repeat.
PELVIC TILT: Lie on your back, feet flat on the floor with knees bent. Press down with your feet and push your pelvis upward. Hold and repeat.
STOMACH LEG LIFTS: Lie on your stomach, palms on the floor supporting your chin. Press your pelvis to the floor and lift both legs off the ground a few inches. Hold and repeat.
CURL UPS: Lie on your back, hands behind your head, knees bent and feet flat on the floor. Curl up, lifting your face toward the ceiling, until your shoulders are a few inches above the ground. Hold and repeat.
OBLIQUE CURL UPS: Start out the same was as curl ups, but roll your knees to the right side and then curl up. Repeat on left side.
Aerobic Exercise
If you go to a physical therapist for back pain, chances are you will have to do some kind of aerobic exercise as part of your treatment. Even if you don’t seek therapy for your back, it’s still a good idea to incorporate aerobic exercise into your back pain treatment plan. For those who suffer from back pain, the best aerobic exercises are low impact. These include swimming, walking, water aerobics, and bicycling. Running and aerobic dance should be avoided as these jar the body and are too hard on already-injured muscles and joints. There are even videos featuring non impact aerobics, which can be great for those suffering from debilitating back pain. Not only does aerobic exercise benefit your body, but it also benefits your mind: aerobic exercise has been shown to improve moods, decrease depression, and increase the tolerance for pain.
If you haven’t exercised regularly in the past, you should start out slowly. Just walk two or three blocks or swim one lap, and gradually increase your pace and distance. Any exercise at all is much better than none. You should eventually work up to a regular schedule of twenty to forty minutes of exercise three to five times per week. An added bonus is the release of endorphins that occurs with thirty minutes or more of aerobic exercise. Posture is very important in easing the strain on your back. If you chose to walk, stand up straight without slouching. Keep your back arched slightly and abdominal muscles pulled in. If you bicycle, adjust the peddles and handle bars so that you an sit up straight.
For many exercise is the best way through back pain find out what exercise is suitable and how to approach your daily activities in our next installment, come back next week for our article on Getting through your day with back pain or subscribe to our free , yes completely free newsletter.
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