Treating Back Muscles Well

Until we have a problem, we usually don't spend much time thinking about the muscles and ligaments of the back. But when that first tight back muscle spasm hits, we sure start to pay attention!

The back is made up of various large muscle groups and ligaments that work together to not only support the spine, but to hold our body in an upright position while allowing the flexibility needed to do daily tasks.

When we experience a muscle spasm, typically as lower back muscle spasm (although I've had my share of spasms in my mid-back), or any other back pain caused by tight back muscles we suddenly have a wakeup call and realize that we should have been paying more attention to our back.

Your best bet? With a doctor's permission, it may be to avoid frequent bouts of back muscle pain by exercising your back on a routine basis.

Please note... This website is written by a patient NOT a practitioner. Techniques and exercises discussed here should only be preformed if advised to do so by your own health care provider.

Back Muscle Exercises

Years ago bed rest was thought to be the best way to treat a pulled muscle or ligament. However, I have read that research is finding that although rest...

...with ice therapy or heat therapy...

...may be the best things to do initially, movement through exercise is the best "cure" for back pain.

It is with exercise that muscles can tone and strengthen.

While in pain, it can be difficult to imagine exercise. However, since lack of use causes atrophy - muscle wasting - and further weakening, it is often recommended to exercise within your limitations, as soon as possible, after a back injury.

Not only is exercise considered to be an effective back pain treatment for upper back pain, mid-back pain and lower back muscle pain, it also can be highly effective when used to prevent back pain.

Unlike the muscles in our legs and arms, which tend to get at least a little exercise throughout the day, the muscles deep in our back remain relatively inactive and unconditioned. Since these muscles weaken with age and lack of use, it can be important to routinely do exercise specifically targeted to them.

To help relieve tight back muscles and restore ones that are weak, a good combination of:

• back stretching exercise, and
• exercises to strengthen back muscles

...is essential to back fitness. But don't stop there...

The stomach muscles (the rectus abdominis, the transversus abdominis, the external oblique and the internal oblique) also play a huge role in maintaining the "core" strength of our back.

Many physical therapists have suggested the I exercise these muscles routinely also, and have told me that...

...a few easy stomach exercises can help balance out my workout routine and provide optimal spine support.

You may also be interested in:
Back Strengthening Exercises, Back Stretching Exercise, Extreme Lower Back Pain, Upper Back Exercises

Muscles for Posture Support

Poor posture will usually weaken the muscles of the back. Conversely, weak muscles will usually lead to incorrect posture. After all, who can stand or sit straight as an arrow when their back is killing them!

Doing exercises to improve posture is a great way to maintain strong muscles - leaving you less prone to future back muscle strain.

Posture exercises can consist of any exercise which works on strengthening the neck, shoulder, leg, or core muscles, and has the potential to improve posture. Pilates, yoga, walking and even heavy-duty bodybuilding can help with posture problems.

A bit of advice - don't do what I have often done!

Whenever I have a back pain flare-up I religiously begin to exercise and stay with it for a decent period of time. But then what happens? I start to feel better, don't think I need as much exercise, and begin to back off - which is fine for awhile...

Then suddenly...

I find that I'm not exercising at all! You know the rest of the story. Eventually I have another flare-up, go back to the exercises, and the cycle repeats itself.

The bottom-line...

As a rule, you have to stick with it. Not necessarily every day, but with your health care provider come up with a workable routine tailored to your lifestyle. Long term, you will probably be much better off for having set aside a few minutes a day to pamper your back!

Yes, pamper! Look at it that way, and maybe, just maybe, exercise won't seem like such a chore!