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PREVENTING BACK PAIN: DON’T STOP THE EXERCISES
People with back pain frequently ask, “Once the pain is gone or much improved after one or two weeks, can anything be done to prevent the attacks?” Although the causes of the most common type of acute back pain are not known, and there is no absolute cure, there are steps you can take to make the attacks come less often, last a shorter time, and be less severe.
The prevention measures do not require a drastic life-style change. Most people are able to incorporate the program of exercise, weight control, body conditioning, and proper diet into their daily schedules without much difficulty. Most of our patients report that these measures intended to prevent their back pain actually enhance their overall well-being. They feel stronger, look healthier, and have more energy.
When the pain improves, don’t stop the exercise program. Remember that it takes weeks to months to build stronger muscles. You can make your back muscles stronger and more flexible, but it takes time. The exercise program may be the most important step available to you for prevention of future back pain.
Remember how painful the back pain was. Remind yourself that a regular back exercise program can help decrease the chance of that pain returning.
Finding the time to do the exercises may seem more difficult than performing them, but once you learn the exercises and their sequence becomes routine, you will be surprised to see that they can be done in a few minutes each day. Some of our patients tell us that they “can do without” the exercises because they are active during the day at work and other activities. There is a difference between activity and exercise. It is no coincidence that our busiest patients are also those with the worst back pain. In most cases, daily activities do not strengthen the back muscles and may actually increase the stress on them and the amount of work they must perform. For example, sitting at a desk and leaning slightly forward puts a large amount of constant pressure on the bones and discs of the lower back, creating more stress on the back muscles.
There is no replacement for making your back muscles stronger and more flexible. You might find the time for exercises by awakening a few minutes early, or doing the exercises at the end of your evening, or setting aside a few minutes during the day. Some people prefer to do all the exercises at one session each day, rather than twice daily. The important point is to do them regularly.
Our patients find that the exercises become much easier after a few weeks, and the results they see even in that short time make the effort worthwhile. Find a way to insert the exercises into your daily routine. Once you maintain a regular program for a few months, it will become unnatural not to do them.
*42/135/5*

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