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BACK PAIN TREATMENT: STRENGTHENING EXERCISES
When the above exercises can be easily performed up to 20 or more repetitions without pain or other discomfort, it may be possible to begin a more aggressive type of exercise in order to gain more muscle strength. Before you attempt strengthening exercises, discuss them with your physician or physical therapist to be sure that they are safe for you.
Two easy ways to begin to build more muscle strength are by using (1) isometric exercises and (2) light weights.
Isometric exercises use muscle contractions without joint movement. The resistance should be very light at first, and then increased very gradually as pain allows and as strength increases.
This section gives a few examples of isometric exercises that use a rubber or elastic band, or the hands, as resistance.
Light hand or ankle weights may sometimes be used to strengthen muscles. The exercises described here can be performed with the addition of one- or two-pound weights on the ankles, feet, arms, or hands. Weights must be very light (not exceeding two pounds) to avoid adding excess stress to the joints being exercised.
The light weights can be strapped to the hand, wrist, or ankle. If no weights are available, we suggest holding canned goods in the hands to exercise the shoulders and elbows as tolerated. A sock filled with sand and tied at the top can be used as a weight for the wrist or ankle in some exercises.
Remember, it is more important to begin an exercise program gradually and safely than to do a large amount of exercise quickly. Your exercise program should be part of a long-term plan using the basic treatment program. Stay with it, and you’ll be surprised how quickly you can do many more exercises than you expected. After a few weeks to a few months, you will begin to feel more flexibility and more strength, and you will have less pain in the joints and much more activity. You will be able to do the things you could not do earlier because of pain and stiffness.
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