If you live with back pain, you know well how quickly it can stop you in your tracks. It used to be that if you were suffering from this condition, your doctor would ask you to stop any activity and even take bed rest. But we now know that inactivity is not the best way to treat all types of back pain.
In fact, US-based chiropractor Dr. David Shapiro of Complete Spine Solutions says that bed rest and lack of movement slows the recovery process in some people. If you want to speed up your treatment time, think about speed. You may find our back pain exercise videos useful.
However, physiotherapist Dr Alice Holland of Stride Strong Physical Therapy warns that while exercise is generally a good thing, people should not do exercises that are not specifically prescribed for them. This, she says, is because back pain can result from a bulging, slipped, or ruptured (herniated) disc, pressure on the spinal cord (spinal stenosis), or dysfunction in the sacroiliac joint, which is located in the pelvis.
“Different exercises will reduce pain for different conditions,” she explains. “Stretching or exercises for a bulging disc will completely relieve pain in people with stenosis — although the latter is rare in younger people — and vice versa.”
The bottom line is this:
If you currently have a back injury, work with your doctor or physical therapist to develop a series of exercises to treat your specific problem.
Lower back stretches (seated routine)
When it comes to exercises that can help prevent back pain, Holland says that’s a whole different issue.
“My strongest opinion is to strengthen your abdominal and lower back muscles,” she says.
plank
One exercise that targets the abdominal muscles is the plank.
“Some people overcompensate with this exercise because they are too weak to keep their hips up,” explains Holland. “So I encourage them to maintain good form and adjust the exercises to make it easier if they’re struggling.”
She says a strong core will protect most people, regardless of their history or condition, from spinal joint problems.
Like Holland, Shapiro agrees that the foundation of your body’s strength is found in your core. Your core is the area located around your lower back and abdomen. He also recommends planks to strengthen this area and prevent back pain — as long as you use good form and pay attention to your hips.
to do: :
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Lie on your front with your forearms on the floor and elbows under your shoulders. The feet should be bent with the toes on the floor.
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Rise up on your toes so that only your forearms and toes touch the floor. Your body should be in a straight line a few inches above the floor.
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Contract your deep abdominal muscles to bring your navel toward your spine, and tighten your lower and upper body.
double leg squat
Holland says the traditional double leg squat is an excellent exercise for strengthening your lower back muscles. Useful tips to remember are – hips back, core tight and knees aligned to the front.
To:
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Stand with feet slightly wider than shoulder width.
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Extend arms straight in front of you, palms down.
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Slowly bend your legs and sit until the thighs are parallel to the floor or, to go further, go slightly below parallel.
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Keep your head up and look straight ahead.
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Stop at the bottom and stand back.
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Add dumbbells for resistance.
walk
You can’t go wrong with a walk. You don’t need to walk fast to protect your back. Even a slow walk around your living room is enough to help with mobility and recovery.
“This is because walking warms up your transverse abdominal muscles,” says Holland. “This maintains core stability, and frequently moving the arms and legs gets your blood flowing and circulating.”
Although many exercises and treatments you can do at home are helpful, there may be times when you need to see a doctor.
You can find all the warning symptoms to pay attention to in our leaflet. But Shapiro also recommends consulting a doctor who specializes in spine problems if you:
severe lower back pain
It could be a herniated disc or other sudden spine or organ issue that needs to be looked at properly.
Lower back pain that lasts more than a week – this could be something serious that won’t go away on its own. It is less likely to cause muscle spasm and more likely to cause injury that should require medical attention.
pain, coldness, tingling, or weakness in the legs, feet, or toes
This is usually an inflammation of the sensory or motor nerves. This could be something even more serious. When more basic spine care does not resolve these symptoms, possible problems related to your blood circulation should be ruled out.
decreased bowel or bladder function
Go straight to A&E. This may indicate spinal cord compression and requires immediate emergency medical attention.
Back pain doesn’t have to disrupt your life forever. Through proper treatment, care, and exercise, you can get back to living an active life.
