Back Exercises Pain

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– Rieger Commandant, U.S. Army Physical Fitness School

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It is important to keep few things in mind before starting lower back pain exercises and stretches. Don’t rush into exercise without understanding all of its aspects. Do not start doing strengthening or stretching straight away. Do some warm up exercises first. If it is not possible due to your condition do some brisk walking. Doing exercise without warming up,  your muscles will be harmed, so don’t ignore this at all.

If you feel that certain exercises is exerting more pressure on your back or causing more pain, stop doing it right away and consult with your physician before doing any physical exercise.

Do not do any exercise if you have any special condition, like disk related condition, check with your physical therapist first.

Here are few exercises, you don’t need to do all of them. Just try to find out, which you feel you can easily do. Do not overdo it and don’t do too many of them.

Try slowly, if you feel comfortable or little relief, then carry on.

Here are few exercises to start with:

Hamstring Stretch:

1.) Lie down on your back
2.) Roll some cloth or towel under your lower back, This will be your initial position.
3.) Place your left leg down.
4.) Bend your right leg, so that your knee points toward roof and right feet flat on the floor.
5.) Hold your right thigh with both hands and interlock it by your fingers.
6.) Try straightening up knee gently and move the foot towards the roof.
7.) You will feel little stretching on lower backside.
8.) Hold for 30 seconds
9.) Then bring yourself back to initial position, then relax
10.) Repeat on other side.
10.) Now you can repeat it on both side for 2 times but not more then 5 times.

Pelvic tilts:

1.) Lie on your back with knees bent and your feet flat on the flat surface. This will be your initial position.
2.) Exhale a little, that will tighten up your abdominal muscles a little.
3.) Move your buttocks slightly upwards. Do not raise it from floor. Just feel little move by engaging your buttock muscles.
4.) This will bring your lower back slightly towards floor.
5.) Hold exactly this position for 2-5 seconds.
6.) Then bring yourself back to initial position, then relax
7.) Now you can repeat it for 5 times but not more then 10 times.

Try to avoid any type of rigorous sport activity, slowly engage in some light activity like walking, swimming, day to day activity. Keep in mind not to overstress yourself, but also remember that some kind of activity is important for the healing process.

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Back pain happens to be one of the most common work related injuries, that could happen to anybody, anytime. Before thinking, which Back Exercises for Pain you should follow, that can help you relieve pain. Let’s consider some more alternative therapies. There are so many other alternatives to alleviate pain.

Basically you can apply different types of therapies by understanding the underlying cause of problem that could have caused pain.

First of all, you need to understand, what kind of activities could possibly trigger back pain?
It could vary from simple daily activities to some extreme exercises. You might have your back pain triggered from one of these reasons.

1.) It could be simple exercise.
2.) By Lifting heavy items or weight.
3.) While playing strenuous active sport, like jumping, falling etc.
4.) While doing any activities back area may get pulled, strained, stretched or sprained.

This activities sometimes results in small tears that occurs in outer layer of spinal disc, which causes severe pain.People with already existing conditions, many have abnormal discs , that may be degenerating, bulging, even herniated. Sometimes tissue damage is small, and likely to heal quickly, can also cause intense unbearable pain.

There could be so many causes of back pain. Major pain producers problem could have developed from:
1.) Muscle
2.) Soft connective tissues
3.) Ligaments
4.) Joint capsules
5.) Cartilage
6.) Discs
7.) Nerves

If you have some chronic condition, it is better to consult physician, otherwise you can try some alternative therapies.

There are few over the counter medications, Pain relief medications are available. You might ask what kind of medications to use which can bring results quickly by reducing back pain.

Most of the time physician prescribes these medicines,like
1.) Acetaminophen
2.) Non-steroidal anti-inflammatory drugs
3.) Analgesic pain relievers

Is there any other options you can try? Yes.

Muscle Relaxant: There are some creams and muscle relaxant you can apply, but you need to understand that muscle relaxant don’t actually relax muscle but it helps in sedating or calming the pain inflicted area, It will allow your body to reduce emotional or muscular tension.

Ice Pack and Heat Pack: You might have heard it from other people that by applying Ice pack or heat pack at lower back can reduce pain drastically.
That’s is very much true, both packs can help you considerably, but it is important to understand its usage and application procedure. Apply it carefully by understanding the right procedure and it’s application timings.

Procedure and Cautions:
You should apply Ice pack shortly after pain starts, usually within 48 hours, that can help relieving pain quickly. Ice reduces inflammation or swelling by decreasing blood flow from the constricted
blood vessels.Carefully apply ice pack for 20 minutes, every other 2 hours at the affected area. Don’t forget to put some thin sheet or towel between ice pack and pain affected area, that will protect your skin of frostbite.

Heat pack is good for soothing sore back muscles when 48 hours has already passed. It stretches the muscles, helping muscle pain. Don’t apply too much heat or it can burn your skin. Better way is to use either dry heat or moist heat. Electric heating pad is easily available in any pharmacy stores as dry heat and for moist heat use hot bath or steamed towel.

Here are few obvious questions about Back exercises for pain.
What kind exercises you should do to alleviate back pain or prevent pain or what type exercises regimes to follow that can even help in building strong back?

1.) Regular strengthening the core can build very strong back, so do this one as routine. Regularly you should do some strengthening exercises by either using resistance or weight training.
2.) Stretching is very important aspect of keeping your back flexible and it is always beneficial to start and end exercise session by stretching. Never forget the stretching part.
3.) Another form of exercises you can do is, Aerobic exercise, mix it with other forms of exercises, and try doing it for 3 to 5 times per week.
4.) There seems to be less study about Yoga, but personally I have known so many people who have started doing yoga regularly once they saw it bringing result quickly, There are certain yoga postures, that can help you. And even when you cannot move you body, due to your condition, you can try simple postures to relive your pain.

Always take precautions before doing any type of exercises.
1.) Do exercise slowly.
2.) Start with 5 repetitions and then up to 10 repetitions.
3.) Start and end your exercise session by stretching.
4.) Don’t overdo, in case of any Pre existing conditions.

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