People often have a misconception that
exercise should be avoided when experiencing back pain as it would
worsen the pain, but the fact is that exercise and movement are the
natural stimuli for the healing process. Gradual, controlled and
progressive exercise provides long term solutions for reducing and
preventing back pain which can not be done by inactivity and bed rest.
Exercise helps in alleviating back problems by nourishing and repairing
spinal structures and by keeping the anatomy of the back healthy,
flexible and strong.
Engaging in exercise keeps
the back healthy by allowing discs to exchange fluids which is how the
discs receive nutrition. Similar to the action of a sponge, a healthy
disc swelled with water will squeeze out. This action distributes
nutrients to the discs and helps in reducing swelling in other soft
tissues surrounding injured discs. However, lack of exercises increases
swelling making the discs malnourished and degenerated. Back exercise
reduces stiffness by keeping the connective fibers of ligaments and
tendons flexible thus preventing them from tearing under stress, which
in turn prevents injury and back pain.
Active forms of back pain
exercises are essential to rehabilitate the spine and alleviate back
pain. Some of the most commonly used and recommended exercises for back
pain are as follows:
Stretching exercises: Stretching the soft tissues like muscles,
tendons and ligaments in the back is very beneficial for reducing your
pain. Limitations in the motion of spinal column and its muscles,
ligaments and tendons can accentuate back pain. Stretching exercise
may take few weeks or months for mobilizing the spine and soft tissues
but is sure to come out with a sustained relief from back
pain.
Hamstring exercises: People with tight
hamstrings tend to have low back pain as hamstring tightness limits
the motion in the pelvis thus increasing stress across the low back.
In hamstring stretching exercise, pressure should be applied to
lengthen the hamstring muscle for 3o to 45 seconds at a time, one or
two times a day. The pressure on the muscle should be applied evenly
avoiding bouncing as bouncing motion will trigger a spasm response in
the muscle being stretched. With time the hamstring muscle slowly
lengthens, reducing stress of the lower back.
Some of the other exercises include:
Lumbar extension strength training: These exercises strengthen the
abdomen, improve lower back strength, mobility and endurance. Thus
enhancing flexibilty in the hips and hamstring muscles.
Low impact aerobic exercises: Exercises like walking and swimming help
in strengthening muscles in the abdomen and back without putting
pressure on the back.
Yoga, tai chi, chi kung: They help in
achieving a physical and mental balance for reducing the pain
Restraining deep muscles: Some contraction exercises help in
restraining the muscles which proves effective for back pain sufferers.
Exercise
is always said to be a part of healthy living. If you incorporate it in
your daily routine, you are sure to derive other benefits as well. Then
why not do it today itself!
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