Back Exercises for Back Pain Relief

What seems like the most reasonable thing to do when you have back pain? Are you thinking rest?

You may be right for the first day or two when rest and ice therapy is often recommended, but after that time, as counterintuitive as it may seem, exercise may be the preferred approach. And, back aches, pains and soreness are disappearing more quickly as a result.

You may also be interested in:
Back Strengthening Exercises, Back Stretching Exercise, Posture Exercises, Upper Back Exercises

A three year study conducted by Roger Chou, M.D., Oregon Health and Science University, concludes that low-tech, noninvasive back rehabilitation treatments, such as exercise, are among the best back pain remedies.

Spinal disks between the vertebrae don't have their own blood supply and therefore need motion to move nutrients and oxygen in, and waste out. This same motion not only relaxes back muscles, ligaments and soft tissues, allowing better distribution of the nutrients and oxygen, but can also reduces stiffness and weakness. For these reasons, exercise is effectively used by many people for both back pain treatment and back pain prevention.

Dr. Chou's research also found that individuals who participate in exercise to relieve back pain tend to not only improve their general physical condition, but also have a more positive psychological outlook, realizing that their pain is not as limiting as they first thought it would be.

Exercises for Back Pain

Like other forms of exercise, back exercises can have either a positive or negative effect on your system. This depends on how well the exercise is suited to your needs, something which is crucial for you to evaluate before beginning, and also depends on how well the exercise is performed.

Keep in mind...

The quality of the performance is much more important than the length of time spent on the exercises and the quantity performed.

If you have a back injury, or you would like to exercise after back surgery, DO NOT attempt to do so without first talking with your doctor or a spine specialist, as there are situations when back exercise is not appropriate.

The exercise program you choose should consider your short-term and long-term needs and may include specific exercise for the back, such as...

• lower back exercise
• back stretching exercise
• back strengthening exercise
• upper back exercises

...it should also provide for exercises that will benefit other joints and muscle groups such as those in the neck, hips, stomach, legs and knees. Our bodies function as a whole and need to be treated as such.

A typical program will include:

Stretching exercises that will work to relax and lengthen compressed areas of the body to increase flexibility and mobility.

Strengthening exercises to deter muscle weakness and build stability within the body.

Aerobic exercise such as walking, swimming and bicycling to promote endurance and weight loss. This will make the back less vulnerable to chronic back pain and future injury.

Tips for Back Exercises

What works well for one person DOES NOT always work well for everyone. It may take some trial and error before you find the right exercise combination for your needs, particularly if you suffer from chronic back pain.

Before you begin any exercise consult with your physician and closely follow their recommendations, as they may vary from the general guidelines shown here.

Breathe deeply - Slow, rhythmic, deep breathes will ensure that the right amount of oxygen and blood are distributed.

Stretch slowly - Stretch only to the point of your own comfort level. Once at that point, hold a position for 5 seconds and then slowly return to your starting position.

Do not overstretch - If you have reached the point where you are no longer comfortable, you have gone too far. Release some of the tension. After several seconds the pulling sensation should subside. If not, release more tension.

Relax - Stretching tight muscles greatly increases your chance of injury. Do adequate warm up exercise to decrease the risk.

Do not over exercise - Usually 5 repetitions of an exercise is enough. Over time this number may increase but until you know how your body will react do a limited number.

Back exercise equipment - Considerable back pain relief is found by many people through the use of back exercise equipment, such as an inversion table, a back stretcher, a recumbent bike, or even a fitness ball, all of which can be purchased for home use.

Keep it up - The only way that an exercise routine can have a long lasting effect is through repetition. Don't give up! You may be a bit sore at first and not terribly motivated, but the overall benefits could be well worth it.