A typical response to experiencing back pain is to take it easy – either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing.
Instead, active forms of exercise are almost always necessary to complement the rehabilitation of the spine.
When done in a controlled, gradual and progressive manner, active exercise distributes nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments and joints healthy. Consequently, a regular exercise routine helps people avoid stiffness and weakness, minimize recurrences of low back pain and reduce the severity and duration of possible future episodes of back pain.
Depending upon the individual’s specific diagnosis and level of pain, their back rehabilitation program will be very different. It is important for to see your health care provider for an individualized back exercise program and to provide instruction on using the correct form and technique.
For most back conditions, active exercise and stretching – not rest – is typically necessary to help reduce pain and encourage healing.
To be effective, an exercise program should be a comprehensive so that it works the whole body. A balanced workout should include a combination of stretching, strengthening, and low impact aerobic conditioning.
Almost everyone can benefit from stretching the soft tissues – the muscles, ligaments and tendons – in the back and around the spine. The spinal column and its muscles, ligaments and tendons are all designed to move. A loss of movement can accentuate back pain. Stretching different muscles and ligaments is essential for gaining and maintaining mobility and flexibility. Stretching is also a good way to help maintain your mobility between your chiropractic treatments.
Engaging in a low-impact cardio exercise program will aid rehabilitation and maintain everyday functionality. While some back pain patients can engage in running and other types of cardio exercise, for many with serious back pain it is more realistic and comfortable to engage in low impact cardio conditioning that is easy on the joints and gentle on the back.
There are several types of aerobic exercises that are gentle on the back and, when done on a regular basis, highly effective in providing conditioning.
Walking. In general, walking is very gentle on the back, and walking two to three miles three times per week is very helpful for conditioning and maintaining mobility.
Biking or cross-training. Bicycling or using an elliptical cross-trainer is also effective ways to exercise without putting stress on the back.
Water therapy. Exercising in the water provides weightless conditioning, which minimizes stress on the back and joints throughout the body.
It is generally recommended to have at least 20 to 30 minutes of cardio exercise every other day to keep in shape. You can alternate days of cardio and strength conditioning to get a daily dose of exercise and allow muscle groups time to rest.
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