Back Pain Exercises
Stretching and an active lifestyle are often recommended to help reduce back pain and speed the recovery process following an injury. Improving flexibility through stretching and/or yoga is also an excellent way to avoid future injuries. Depending upon one’s individual injury and level of pain, the exercise and rehabilitation program may vary. The key is to start slowly and increase the repetitions as you feel stronger. Consult with your chiropractor prior to starting a new exercise program, especially when associated with low-back pain. He or she can help develop an individualized program and provide instruction on proper stretching technique, which can be modified for your specific needs.
To get the maximum benefit from stretching, proper technique is essential. The American Chiropractic Association offers the following tips:
- Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.
- Slowly increase your stretch as you feel your muscles relax. Don’t bounce.
- Stretch slowly and gently only to the point of mild tension, not to the point of pain.
- Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.
- As your flexibility increases, consider increasing the number of repetitions.
- Stop immediately if you feel any severe pain.
Passive stretches help facilitate movement in the affected muscle or joint. Stretches should be held for 15 to 30 seconds, allowing the muscles
to gradually relax and lengthen. Stretches should never cause pain nor should you feel tingling in the extremities. Stop immediately if you
experience any discomfort.
Active stretches facilitate movement and improve strength. Stretches should never cause pain nor should you feel tingling in the extremities. Stop immediately if you experience any discomfort.
Lie on your back with your knees flexed and
your feet flat on the floor. Keep the knees
together. Tighten the muscles of the lower abdomen and buttocks; slowly raise your hips from the floor and lower your back to the resting
position. Repeat this exercise 20 times. This exercise may be performed several times per day.