Back Pain Exercises - It's Not An Oxymoron

Even though the role of exercise in good health has been widely publicized over the past twenty years, there are still many people who would consider 'back pain exercises' an oxymoron. To them, the only sensible thing to do when their back hurts is lie down until the pain goes away. Unfortunately, most of the time they find that lying down just makes the pain hang around longer.

While it is true that for some forms of back pain, a short period of bed rest is appropriate, these cases are in the minority. Research has shown that, in most cases, more than forty-eight hours of bed rest will actually extend the period of time it takes for the back to heal.

Of course, when it comes to specifics, anyone with back pain should obtain professional advice on which exercises to employ. A physical therapist or other health professional will make different exercise recommendations based on the diagnosed cause of the pain and its intensity. Normally, all three types of exercise will be incorporated in a regimen developed to address back pain. The plan will include stretching exercises for flexibility, resistance exercises for building strength, and cardiovascular exercises for increasing endurance.

While you might expect a program of back pain exercise to be movements that only stretch, strengthen or increase muscular endurance in the back, that's usually not the case. Such a program almost always includes exercises for the entire body, or else it could create imbalances that lead to future pain or problems.

While the stretching and strengthing exercises should be specific to the diagnosis, it can be generalized that the aerobic exercises will normally include low-impact options such as swimming or other water exercise, walking, bicycling, or using an elliptical trainer. Running and high-impact aerobics should be avoided, at least initially. When pain-free, then higher impact activities can cautiously and progressively be experimented with. Start slow and for short periods of time, and build up if no ill effects are felt. As always, your health care professional should be consulted.

Some specific exercises to help build strength and flexibility in areas that influence back pain are:

Wall sit - stand with your back against a wall and feet approximately shoulder width apart. Slide your back down against the wall until you're in a sitting position with knees bent at no more than a ninety degree angle. Count to five and then slide back up the wall. Do one to ten repetitions.

Crunch or partial situp - lie on your back with knees bent and feet flat on floor. Deliberately raise the head and shoulders off the floor. You can reach with both hands toward your knees or put your hands behind your head, but don't pull up with your hands. Lead with your upper torso. Count to five. Repeat one to ten times.

Knee to chest stretch - lie on your back with your knees bent and feet flat on the floor. Raise your knees toward your chest, placing your hands under your knees and gently pulling your knees as close to your chest as possible without back pain. You may find that you can stretch farther without pain with each additional repetition. Be sure to keep the head on the floor at all times and the legs bent when lowering them back to the floor. One to ten repetitions to start.

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