People suffering from back pain often find it difficult to decide on their activity level. Many of them reduce the active use of muscles in order to lessen the strain. This may lead to a vicious circle of pain and spasm and thus increase the pain further.
Limiting the body movements stiffens the muscles and this reduction in their flexibility lowers their endurance level. Conversely, exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent and treat back problems. Therefore, the best way to deal with back pain is to stay active and continue taking part in regular exercise.
If you are suffering from acute pain, try to gain primary relief from medication. As the pain improves, increase your mobility. Walking in the house, going to your local grocery shop are good ways to start with. When the body permits, start with basic muscle stretching. Slowly, you will start noticing that there are certain kinds of motions that make your body feel more comfortable. These are the motions your body “likes”. For example:- a standing posture that keeps back and hips extended or sitting which keep them flexed. Exercises based on the posture that your body “likes” are usually the “right” exercises for you. Choose the exercise that decreases the symptoms and increase the intensity gradually.
Exercises That Promote Good Spine Health Include:
• Aerobic exercise- Aerobics improve flexibility and the over all health of spine as well as heart. It aids in transporting nutrients to the spinal structure and tones up the muscles. It also acts as the catalyst to production of epinephrine which is the body’s natural painkiller. This leads to a reduced need of over the counter analgesics. Walking is the best aerobic exercise for beginners. You can choose the intensity of exercise according to your fitness level.
• Strengthening / Stretching exercises - Muscles are the spine's main defense against gravity. Strengthening these muscles with back exercises, abdominal exercises and buttocks exercises, can prevent, reduce and even eliminate back pain. Tight spine muscles, buttocks muscles, hamstrings (back of thigh muscles) or quadriceps (front of thigh muscles), affect the alignment of the spine. Proper posture relieves back muscles of undue stress and prevents back pain.
Before choosing any exercise regime, consult your Health care provider. Certain kind of movements may increase your symptoms, so avoid the following exercises because they strain the lower back:
• Lying on your stomach with legs extended and lifting them together
• Sit-ups with legs straight
• Hip twists
• Hurdlers stretch
• Any stretching that requires quick and bouncy movements.
Always remember, benefiting your back from exercises will depend on three key principles.
• Attain satisfactory aerobic fitness.
• Tone up muscle groups that support your back.
• Avoid exercises that place excessive stress on your back.