Back Pain - What Exercises are Appropriate

When a person has back pain, the last thing they may think of for relief might be exercise. Back pain exercises, following rest and healing, are the best solution to relieve pain in our marvelous amazing back. Back pain comes from many different sources, from muscle strains to arthritis to slipped or herniated discs. Because so many Americans suffer from this, there are a multitude of exercises available in books, at gyms and on websites. In addition, yoga, Pilates and Tai Chi are stretching and core building programs that provide relief for multitudes of people.

Not all exercises may be appropriate for the specific back pain you suffer. Be sure to consult your physician before commencing any exercise program. Ranges of motion exercises are moves that are designed to gently restore joint and disc function. This is distinctly different than directed stretching. The stretching is designed for vigorous pulling of the muscle to reorient connective tissue fibers. Directed range of motion is intended to slowly rehabilitate joint and disc mechanisms with gentle, tender and comfortable movement.

Many of us do not begin to feel back pain until our bodies and our backs have begun to deteriorate. The once smooth surfaces of joints and discs have become rough, dried out and possibly inflamed. Our muscles have become stiff with inactivity. With gradual, tender exercises taken through a comfortable range of motion, several goals can be accomplished.

1. The sensory nerves stimulated by movement begin to counter the pain-producing nerve messages associated with soreness.

2. Rigid, weak, and inelastic tissues become stronger and more flexible.

3. Rough and dried out surfaces of the bones and ligaments get smoother and more lubricated, and degenerative changes will slow or in some instances even stop.

4. As functioning increases, the swelling, inflammation and pain are reduced.

Back pain exercises can be prescribed for the three areas of back pain, cervical (neck and upper back), thoracic (middle back) and lumbar (lower back). The six basic directions for range of motion exercises are downward/forward bending, upward/backward bending, turning to the right, to the left, bending to the right and to the left. Moving your head and neck for cervical exercises, and bending at the waist for thoracic and lumbar exercises are the typical movements. They can be conducted sitting down, standing or on hands and knees. Slow and deliberate motion in one direction, and stopping if and when you feel discomfort. Once the movement is conducted, return to a neutral position, and then repeat the movement five to seven times, extending the range a few degrees each time. To see results, regular range of motion back exercises throughout the day is required and not a set of exercises that take a large chunk of time daily.

Your spine is constantly changing yet damages that have occurred need to be redirected to offer relief from back pain. The tightness and adhesions that have taken place will continue to cause pain if not taught a new range of motion. Patients must consider the effects of back pain exercises as if it is something that is life-changing. You wouldn’t stop taking a medication for a disease if it would save your life, and to remove back pain can be life-changing.

Another thing to consider before engaging in any back pain exercises is that it must be started slow and with caution. You should never move in a bouncing, sudden or jerking motion. If too much is done, you risk additional injury or aggravating an existing problem. If it huts, stop. Slow and gentle repetitions of back pain exercises on a daily basis can and will restore better function to the back.