To build strength in the back and achieve full recovery from back pain, early on in rehabilitation, the American Academy of Orhtopaedic Surgeons recommends exercising one to three times a day for about 30 minutes at a stretch.
Strengthening Abdominal Muscles
Writing for Spine-Health.com, Thomas Hyde, doctor of chiropractic, says that back pain and abdominal muscles are closely linked. Strengthening abdominal muscles takes stress off of the back and improves posture. Developing abdominal muscles along with back muscles also “reduces the likelihood of back pain episodes; reduces the severity of back pain; and helps avoid back surgery in some cases,” according to Hyde.
Lie flat on back and bend knees. Rest hands on the abdomen below the ribs. Clench abdominal muscles. Hold this pose and count to five then relax for five seconds. Redo this exercise five times and inhale and exhale deeply when crunching abdominal muscles.
Back Pain at the Work Place
At work people sit in the same position for hours on end, do repetitious tasks and disregard posture. In fact, reports the Mayo Clinic, back pain is one of the most common reasons Americans go to the doctor or call out sick from work.
The wall squat helps heal back pain caused by being sedentary by strengthening abdominal muscles, and getting blood flowing through the body to increase circulation.
Lean flat against the wall with feet positioned about a foot from the wall. Slowly slide down wall into a squatting position and simultaneously crunch stomach muscles. Come to a stop when knees are at a 45-degree angle (imagine sitting on a chair). Hold this pose and count to five before gradually returning back to starting position. Repeat this exercise ten times while taking steady, measured breaths. Inhale as you go down into the squatting position and exhale when you slide back up the wall.
Lumbar Stabilizing Exercises
It takes work to recover from chronic pain and a bad back. A 1997 study published in the journal Spine found that a group of chronic back-pain patients that were assigned to 10 weeks of lumbar stabilization exercises, compared to a controlled group with no structured therapy, “showed a statistically significant reduction in pain” at a 30-month follow-up. The control group had no significant change at all.
Lumbar stabilizing exercises strengthen lower back muscles and the muscles surrounding the spine.
Lie with back flat on floor, bending one knee and keeping the other leg flat on floor. Tighten abdominal muscles and buttocks. Lift the straight leg about 12 inches off floor without bending the knee and count to three. Gradually lower leg back to resting position. Repeat leg lift ten times then switch legs.
Sources:
MedlinePlus, National Institutes of Health *"Back Pain" (accessed April 11, 2010)
Spine: 15 December 1997 - Volume 22 - Issue 24 - pp 2959-2967 *"Evaluation of Specific Stabilizing Exercise in the Treatment of chronic Low Back Pain With Radiologic Diagnosis of Spondyloysis or Spondylolisthesis" (accessed April 11, 2010)
American Academy of Orthopaedic Surgeons *"Low Back Pain Exercise Guide" (accessed April 11, 2010)
Nicholas Institute of Sports Medicine *"Low Back Pain and Lumbar Stabilization Exercises" (accessed April 11, 2010)
Shannon Marks - Shannon Marks is a writer living in Austin, Texas. She spent most of the 90s and 2000's living in New York City where she was an editor at ...
