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BACK PAIN TREATMENT: DAILY EXERCISE PROGRAM FOR YOUR BACK
Exercise is the key for management of your back pain and for prevention of future pain. Exercises for the back strengthen the muscles, give the spine more support, and make the back more flexible and limber. For the most common causes of acute back pain, exercises can shorten the time of severe pain and disability. For many of the other causes of back pain, such as osteoporosis and many types of arthritis, exercise is a critical part of the basic treatment program.
In our clinic, we have found that:
? People with many types of back pain who can maintain a regular exercise program are able to see and feel improvement.
? People who do not use exercise as part of their treatment usually experience much less relief from the back pain.
When starting an exercise program, try to allow yourself time to get adjusted to the movements, to learn the exercises, and to condition your body to perform each exercise in a manner that will increase your strength. It usually takes several days or a few weeks to learn to do the exercises effectively and to be able to perform the maximum repetitions required twice daily. You need to make a commitment to start and stay with the program to achieve relief. Keep in mind that the exercises will 1 take effect over a period of a few weeks to a few months-it takes time to build muscles.
Don’t worry about your muscles being old or out of condition. Begin slowly, with only one or two repetitions of each exercise twice daily-usually in the morning and evening. Gradually increase until you can work up to 10,15, and finally 20 repetitions of each exercise twice daily.
If you have more pain after you exercise than before, you may need to go more slowly, doing only one or two repetitions of the first exercise once a day and gradually increasing. You may find it easier to do the exercises just after you apply moist heat, when the muscles are looser and more flexible. It may help to do the exercises in the shower or in a warm bath or whirlpool. You should have no more pain after you finish than when you started your exercises. If you have severe pain while exercising, you should stop. At the next session, try one or two repetitions of the exercises again. When you have mastered this number, try three or four repetitions, gradually increasing the number of repetitions and exercises. The goal – up to 20 of each exercise twice daily -is the level that seems to work best to maintain a good level of strength and flexibility.
On days when you are uncomfortable or tired, you will not feel like exercising. But you must maintain the twice-daily schedule on good days and on bad days, to achieve maximum improvement. When you improve, in a few weeks to a few months, don’t stop the exercises.
It may be helpful to begin your exercise program with the help and instruction of a physical therapist. The therapist can be sure you are doing the exercises correctly so that you get the maximum benefit. The therapist can also instruct you in the proper positioning of moist heat, hot packs, and other helpful treatment. When you can perform the exercises as effectively at home as with the therapist, you can maintain the program at home, seeing the therapist only as needed. Ask your doctor for a referral to a certified therapist in your community.
Let’s review the specific exercises that can allow you to maintain joint flexibility and muscle strength.
*34/135/5*
