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Exercises for Back Pain

Exercise is very important on so many levels.

Proper alignment of the head over the shoulders over the hips over
the knees over the feet, are imperative in maintaining a pain-free
body. Firm abdominal muscles help to keep the back straight and
strong. Bad posture habits can lock your muscles into positions you
are not even aware your body is taking which can put unwanted strain
on the lower back.

Exercise conditioning and stretching can improve certain pains with
stretching such as painful, stiff muscles and joints by increasing
blood flow to these areas. Weight baring exercises are beneficial for
improving strength and bone density. Restoring movement and normal
function to an injured area is critical. Learn to stretch to improve
your flexibility.

Exercise increases the output of endorphins, which are hormones your
body produces to fight pain.

Serotonin is a hormone that assists the flexibility of our blood
vessels. Exercise increases the brain's supply of serotonin. This is
important because when blood vessels are flexible, they are less
likely to cause pain or irritation. Serotonin also improves mood,
helps regulate sleep cycles and fights the pain response in the
brain. It fights pain by blocking the brain's perception of pain.

Estrogen, the sex hormone that can interfere with serotonin, is
stabilize with exercise.

Exercise should include cardiovascular aerobic activity 3- 4 times
weekly. Weight baring exercise for 30 minutes to strengthen and
maintain bone and muscle mass.

Exercise that promotes endurance (aerobic exercise such as brisk
walking, bicycling, and jogging) or muscle strength (resistance
training with free weights or weight machines) helps prevent coronary
artery disease. People who are out of shape or who have not exercised
in a long time should consult their doctor before they start an
exercise program.

Properly stretch and warm up before placing any physical demands on
your body and pay attention to what you body is telling you. Stop
exercising before you feel pain or discomfort.

Your doctor can provide a safe and effective exercise plan based on
your needs.

Be careful not to over exercise! Weekend warriors also have a
tendency to "push" to hard to makeup for the time they have not
exercised during the week. The two MOST BENEFICIAL exercises you can
do to strengthen your back and relieve pain are the BACK STRENGTHENER
and ABDOMINAL WORK.

Exercise: The Back Strengthener

Do this exercise up to 4 times a day.

Lay on the floor, stomach down. Slowly lengthen out the spine as you
raise one arm and the opposite leg. Exhale as you raise up into an
arch. Hold this as your take two deep breaths. Slowly release back to
the floor. Inhale, as your raise up the other arm and opposite leg,
exhale. Hold this arch agian for two deep breaths. Lower down.
Inhale. Then raise both arms, leaving both feet on the floor. Exhale.
Hold the arch as you take two deep breaths. Slowly lower down.
Inhale. Raise both feet off the ground, leaving both arms on the
floor. Exhale. Hold the arch for two deep breaths. Slowly lower down.
Inhale. Lastly, raise both arms and both legs off the floor. Exhale.
Hold this full arch for two deep breaths. Slowly lower down. Inhale.
Repeat entire sequence one more time. This exercise should flow
easily with the breath. (Always feel the energy pulling out in both
directions from the top of the head and hands and out the bottom of
the feet.) Try to arch up further each time. This amazing exercise
will relieve back pain!

Exercise: Abdominal Work

Ab work can be done on a daily basis. By strengthening the abdominal
wall you are helping to support the lower back. 300, 400, 500 situps
are not only a waste of time but allows for that many more attempts
to injure yourself. It is the quality not the quantity of sit ups
that makes all the difference. SLOW and controlled is the most
powerful approach. Stretching a sore back will actually enhance the
healing process. One good stretch for lower back pain is to gently
bring your knees up to your chest. Once there, put a little pressure
on your knees. Stretch, then relax. Repeat. Stretching will help the
muscle calm down sooner than just waiting for it to calm down on its
own.

Exercise: Sciatic Pain

Sciatic pain is generally the result of pressure on the sciatic
nerve. When an intervertebral disc presses on the nerve root as it
leaves the spine it causes pain and often numbness along the route of
the nerve which travels down the buttock, down the thigh and
sometimes down into the lower leg. This can result in a feeling of
weakness as well. This is sometimes caused by a disc prolapsed
or "slipped disc". Since sciatic pain can be the result of a disc
prolapsed, it is the prolapse that we need to understand. The
prolapse is most often the result of a harmful habit or pattern of
bending and putting stress on the spine. A herniated disc in the
back, spinal stenosis and piriformis syndrome are also medical
disorders that can cause sciatica.

Stretching a sore back will actually enhance the healing process. One
good stretch for lower back pain is to gently bring your knees up to
your chest. Once there, put a little pressure on your knees. Stretch,
then relax. Repeat. Stretching will help the muscle calm down sooner
than just waiting for it to calm down on its own.

A variation on this exercise is to lay on your back and gently bring
one knee up to the chest. Keep the opposite leg elongated along the
floor. Keep the energy of that foot moving out through the foot.
Squeeze and hold the knee to the chest. You can make small circles
with the knee. Pull your abs in and slowly lower the knee. Switch
sides.

Stabilizing exercises are also best for strengthening the back. The
most important aspect is sensing and controlling motion in the spine.
Once learned, the body can eventually take over and do this without
the level of concentration it takes early on.


Exercise 1.

In a standing position, cross right ankle over left knee. Now slowly
bend your standing leg. Sit back in the position so you feel a
stretch in the buttocks. To increase this stretch, use one hand and
gently evert your foot by simple pulling the toes toward you. Keep
the foot on the knee. Make sure you sit back into the buttocks in
this sitting position. Switch legs.


Exercise 2.

Laying on the floor with knees bent, arms at sides, tighten abdomen
and slowly raise alternate legs 3-4 inches from the floor. With the
arms, lower the opposite arm over the head.


Exercise 3.

Laying on the floor with knees bent, feet on the floor, bridge
upward, slowly raising the buttocks from the floor. These should all
be performed with a rigid trunk. The pelvic tilt will be used to find
the most comfortable position for the low back.


Exercise 4.

This same pelvic position is maintained while performing stabilizing
exercises from the prone (on the stomach) position: With elbows bent
and hands under the shoulders, raise one leg 2 to 3 inches from the
floor. With elbows straight and arms stretched about the head, raise
an arm and the opposite leg 2 to 3 inches off the floor.

Exercise variation can be done on hands and knees, raising the arms
and legs only as high as can be controlled, maintaining a stable
trunk and avoiding any twisting or sagging.

Raise one leg behind with the knee slightly bent and no arch in the
back or neck. Raise one leg with the opposite arm with the knee
slightly bent and no arch in the back or neck.

Exercise: Piriformis Syndrome

Lay on your back and gently bring one knee up to the chest. Keep the
opposite leg elongated along the floor. Keep the energy of that foot
moving out through the foot. Squeeze and hold the knee to the chest.
You can make small circles with the knee. Pull your abs in and slowly
lower the knee. Now gently stretch the knee so that it crosses your
midline and hold the knee there for 15-30 seconds. Switch sides.


Andrew Pacholyk, MS, L.Ac
http://www.peacefulmind.com/back_pain.htm
Therapies for healing
mind, body, spirit