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An in-depth report on the causes, diagnosis, treatment, and prevention of back pain, including sciatica.
Herniated disk; Sciatica
Incorrect movements or long-term high-impact exercise is often a cause of back pain in the first place. People vulnerable to back pain should avoid activities that put undue stress on the lower back or require sudden twisting movements, such as football, golf, ballet, and weight lifting.
Exercise does not help acute back pain. In fact, overexertion may cause further harm.
An incremental aerobic exercise program (such as walking, stationary biking, swimming) may begin within 2 weeks of symptoms. Jogging is usually not recommended, at least not until the pain is gone and muscles are stronger.
Patients should avoid exercises that put the lower back under pressure until the back muscles are well toned. Such exercises include leg lifts done in a facedown position, straight leg sit-ups, and leg curls using exercise equipment.
In all cases, patients should never force themselves to exercise if, by doing so, the pain increases.
Exercise plays a very beneficial role in chronic back pain. Repetition is the key to increasing flexibility, building endurance, and strengthening the specific muscles needed to support and neutralize the spine. Exercise should be considered as part of a broader program to return to normal home, work, and social activities. In this way, the positive benefits of exercise not only affect strength and flexibility but they also alter and improve patients' attitudes toward their disability and pain. Exercise may also be effective when combined with a psychological and motivational program, such as cognitive-behavioral therapy.
There are different types of back pain exercises. A 2005 review in the Annals of Internal Medicine found that stretching exercises worked best for reducing pain, while strengthening exercises were best for improving function.
Back pain exercises include:
Specific Exercises for Low Back StrengthPerform the following exercises at least three times a week: Partial Sit-ups. Partial sit-ups or crunches strengthen the abdominal muscles.
Pelvic Tilt. The pelvic tilt alleviates tight or fatigued lower back muscles.
Over time increase this exercise until it is held for five seconds. Then, extend the legs a little more so that the feet are further away from the body and try it again. Stretching Lower-Back Muscles. The following are three exercises for stretching the lower back:
Note: No one with low back pain should perform exercises that require bending over right after getting up in the morning. At that time, the disks are more fluid-filled and more vulnerable to pressure from this movement. |
Physical therapy with a trained professional may be useful if pain has not improved within the first three weeks. It is, in fact, important for any person who has chronic low back pain to have an exercise program guided by professionals who understand the limitations and special needs of back pain and who can address individual health conditions. One study indicated that patients who planned their own exercise did worse than those in physical therapy or doctor-directed programs.
Physical therapy typically includes the following:
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