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Exercise helps in making your back muscles stronger and
flexible. But, you should not engage in exercise if your pain increases
while performing it, as it will worsen your pain leading to
complications. Often after back surgery exercise is recommended for
speedy recovery. Exercise helps the patient to return to normal work,
home and other activities. It not only affects the strength and the
flexibility, but also changes the attitude of patients towards pain and
disability.
Some of the exercises for
preventing or treating back pain are:
Lumbar extension strength exercises: These exercises are very
effective as they strengthen the abdomen, improve lower strength,
mobility and endurance. They offer flexibility in the hips and
hamstring muscles present at the back of thighs.
Low impact aerobic exercises: Low impact aerobic exercises like
swimming, walking and bicycling help in strengthening muscles of the
abdomen and back without putting pressure on the back. Swimming
exercises are very beneficial for the patients with back pain.
Flexibility exercises: These exercises help in making your
muscles flexible although significant benefits of these are uncertain.
But, still they are very beneficial if the exercise regimes is
followed regularly.
Yoga, tai chi, chi kung: These practices have originated in
Asia and combine meditation and low impact physical movements. Their
main aim is to achieve a physical and mental balance. They are also
useful in preventing recurrences of back pain. Based on yoga
principles, an exercise called Pilates is very beneficial for back
pain.
Exercises restraining deep muscles: Some of the contraction
exercises are specially designed to restrain the muscles which prove
to be effective for patients with back pain.
Some other exercises for strengthening the lower back
are:
Partial sit-ups: They help in strengthening the muscles of
abdomen.
Pelvic tilt: It helps in alleviating fatigued lower back
muscles.
Right posture: Always maintain a natural arch in your lower
back whether you are sitting or standing.
Lifting with your legs: Always lift the object while bending
your legs and keeping your back straight.
Take care while sitting: Choose a proper seat which provides
support to your back. Periodic breaks are also essential for good back.
Control your weight: Excess weight can lead to back problems as
it will put stress on your lower back.
All these exercises and day to day body mechanics help in preventing and
treating the back pain by strengthening the back and abdomen muscles.
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