How to Exercise and Keep Fit During Back Pain?
A common (and harmful) misconception is that exercise should be avoided when a patient is experiencing back pain. Understandably, many patients are reluctant to exercise out of the fear that any exercises or stretching will aggravate their existing back pain.
Importance of exercise and fitness
- For most back problems, exercise and movement are the natural stimuli for the healing process
- Controlled, gradual and progressive exercise, rather than inactivity and bed rest, most often provides the best long-term solution for reducing back pain and preventing (or lessening) future episodes of pain
- Exercise plays the dual role of both treating back pain and helping prevent future episodes of pain
A note of precaution
It is always advisable for patients to first consult with a health professional before beginning any exercise or fitness program.
How exercise helps the back
- Engaging in exercise and fitness activities helps keep the back healthy by allowing discs to exchange fluids which is how the disc receives its nutrition.
- A healthy disc will swell with water and squeeze it out, similar to the action of a sponge. This sponge action distributes nutrients to the disc.
- Exercising the back reduces stiffness by keeping the connective fibers of ligaments and tendons flexible.
Types of exercise for back pain:
Wall slides to strengthen back, hip and leg muscles:
- Stand with your back against a wall and feet-shoulder width apart
- Slide down into a crouch with knees bent to about 90 degrees
- Count to five and slide back up the wall. Repeat 5 times
Leg raises to strengthen back and hip muscles:
- Lie on your stomach
- Tighten the muscles in one leg and raise it from the floor
- Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg
Leg raises to strengthen stomach and hip muscles:
- Lie on your back with your arms at your sides
- Lift one leg off the floor
- Hold your leg up for a count of 10 and return it to the floor
- Do the same with the other leg
- Repeat five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg
Partial sit-up to strengthen stomach muscles:
- Lie on your back with knees bent and feet flat on floor
- Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10
- Repeat five times
Back leg swing to strengthen hip and back muscles:
- Stand behind a chair with your hands on the back of the chair
- Lift one leg back and up while keeping the knee straight
- Return slowly
- Raise other leg and return.
- Repeat five times with each leg
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