Exercise For Better Back Health

By Erik A. Ward, DC

NOVA Pain & Rehab Center

. http://www.novapainandrehab.com/

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Exercise For Better Back Health

There is a wide range of back problems from simple back strain to serious injury but the one thing almost all of them have in common is that part of the cure involves exercise.

And a good exercise routine is important on an ongoing basis to reduce the chances of recurring pain.

Exercise helps an injury heal

We can't say this enough the natural stimulus for the healing process is active exercise, done in a controlled, gradual, and progressive manner. Movement distributes nutrients into the disc spaces and soft tissues in the spine to keep the discs, muscles, ligaments and joints healthy. And, lack of exercise can worsen your pain by leading to stiffness, weakness, and de-conditioning.

Regular stretching is also important for healing. Daily hamstring stretching is recommended, as tight hamstring muscles increase the stress on your lower back.

Strong abdominal muscles reduce stress on the spine

Most people don't know that strong abdominal muscles play an important role in avoiding and/or recovering from back problems. Well-conditioned abdominal muscles decrease stress on the structures of the spine.

And unlike muscles in the legs and arms, which get some exercise just from everyday activities, the abdominal muscles don't get much of a workout from daily movements and need specific exercises to stay strong.

Walking provides gentle exercise for your back

Exercise walking has many benefits it helps build strength in muscle groups that hold your body upright, brings nutrients to the spinal structures, improves flexibility, and increases the production of pain-fighting endorphins.

Balanced and stable walking enhances your ability to continue doing everyday activities, while reducing the likelihood and/or severity of additional episodes of back pain. Exercise walking involves keeping a brisk pace, good form, and going for about 30 minutes (around 2 miles) three or four times a week.

Water therapy is even gentler

Exercises that would normally be too painful to do are often tolerable to do in the water. Water counteracts gravity and helps to support your weight. The water provides friction against movement, allowing strengthening and conditioning, while reducing the risk of further injury from losing your balance.

The support provided by water can be very helpful for anyone who is overweight, as the effect of buoyancy allows for free movement in the water. It is also quite effective for anyone with a painful joint condition, such as osteoarthritis.