Back Exercise for Pain Relief | Chiropractor Victoria BC

One of the keys to recovering from an episode of back pain and to help avoid future recurrences of back pain, is to pursue appropriate rehabilitation and back exercise for pain relief  | Chiropractor Victoria BC .

There are three types of muscles that support the spine:

• Extensors (back and gluteal muscles), which are used to straighten the back (stand), lift and extend, and move the thighs out away from the body.
• Flexors (abdominal and iliopsoas muscles), which are used to bend and support the spine from the front; they also control the arch of the lumbar (lower) spine and flex and move the thigh in toward the body.
• Obliques or Rotators (side muscles), which are used to stabilize the spine when upright; they rotate the spine and help maintain proper posture and spinal curvature.

Photo Credit: fun-physicalfitness.com

While some of these muscles are used in everyday life, most do not get adequate exercise from daily activities and tend to weaken with age unless they are specifically exercised.

For all forms of exercise, it is advisable to see a trained and licensed health practitioner before starting any exercise program.

Stretching

Any form of inactivity, especially if an injured back is involved, is usually associated with some progressive stiffness. Therefore, it is necessary to push the range of motion in a controlled manner. Patients with chronic pain may find it takes weeks or months of stretching to mobilize the spine and soft tissues, but will find that the increase in motion provides meaningful and sustained relief of their back pain.

Stretching exercise should focus on achieving flexibility and elasticity in the disc, muscles, ligaments, and tendons.

Strengthening

An episode of back pain that lasts for more than two weeks should be treated with proper strengthening exercise to prevent a recurring cycle of pain and weakness.

There are two primary forms of exercise for strengthening and/or pain relief that tend to be used for specific conditions.

First focus on extending the spine to reduce pain generated from a collapsed disc space. Extension may also help reduce a herniated disc and reduce pressure on a nerve root.  Second focus on finding the patient’s “neutral” spine, that is, the position that allows the patient to feel most comfortable. The back muscles are then exercised to teach the spine how to stay in this position. Performed on an ongoing basis, these exercises can help keep the back strong and well-positioned.

Low-Impact Aerobic Conditioning

Finally, conditioning through low-impact aerobic exercise is very important for both rehabilitation and maintenance of the lower back.

Three low impact aerobic exercise that many people with back pain can tolerate include:

• Water therapy (aqua fit) provides a gentle form of conditioning as the water counteracts gravity making many stretching movements easier and provides buoyancy as well as mild resistance.
• Continuous walking at a sustained pace for a minimum of twenty to thirty minutes is required to provide aerobic conditioning.
• Riding a stationary bicycle provides aerobic conditioning with minimal impact on the spine.

Choosing the most appropriate form of exercise depends upon the nature of the injury and an individual’s exercise preferences. It is advisable to discuss options with your health practitioner to identify the back exercise for pain relief  | Chiropractor Victoria BC that is best to incorporate into your  daily routine.

Article Credit: Spine Health