Exercise Topics and Resources

Exercise Topics and Resources Many people who have back pain choose to restrict their activities almost entirely with the hope that their backs will have the opportunity to heal themselves with rest. In many ways, it is wise to test body structures which have become injured due to injury or overuse. It is true that bodies will not have the opportunity to heal themselves if they become re-injured during the healing process. On the other hand, research has shown that extended periods of inactivity following back injuries may actually have the effect of destabilizing the spine due to the unintended result of making the back muscles weaker. It is a fact that back muscles will atrophy over time when they are not used. Regardless of the condition causing your back pain, it will be important to start exercising again in a relatively short time following the onset of your back pain symptoms. Bed rest may be a good option for some people who are in the immediate recovery period following back surgery and those with severe pain in the acute stage of back pain. But research has shown that extended periods of bed rest actually reduces the chances of recover from whatever caused your back pain. Exercise will be essential - physically and psychologically - to get you moving and confident again. The aerobic aspects of exercise may help you lose weight and to improve your cardiovascular system. The muscle building aspects of exercise will build muscle mass, which is essential for the muscles that support the spine. Some types of exercises will be more appropriate to others, depending on how sensitive people's backs are to high impact activities such as kickboxing, aerobics, and running. There are many types of exercise modalities that put very little stress on injured and aging joints, such as Yoga, tai Chi, and swimming. Here are some interesting exercise topics and resources.

Exercise and Back Pain: It is important that your collection of back specialists are on the same page in the development of an exercise program that is designed to make your back stronger without being harsh enough to undermine the healing process. Your exercise program will likely include general exercises that engage the muscles throughout your body and elevate your heart rate. If you have a back pain condition, your exercise program will also include specific back exercises to target the muscles that have been determined to be too weak to support the spine properly. Here are some exercises that you may be able to do at home that target specific back and core muscles.

Physio-ball Rotational Twists: This exercise will require the use of a fully inflated Physio-ball. You will feel these movements engage the muscles in your spine and back.

Setup: Lower your body so that the upper back of your body is resting on the Physio-ball and your feet are resting on the ground. Your knees should be bent at a 90 degree angle. Your back should be straight and the long axis of your upper leg should be in line with the long axis of your torso. Press your hands together and point them straight up in the air.



Movements: Keeping your hands, legs, and feet in the same position, rotate your upper body until your shoulders are stacked. Stacking your shoulders will indicate you've reached your end point.

Physio-ball Walk-up: this exercise will require a flat surface and the use of a Physio-ball. This exercise will engage the muscles in your legs, hips, and core.

Set-up: Start by positioning your upper back just below the shoulders on top of the ball. Keep your core braced throughout the exercise.

Movement: you will use your feet to roll your body from the lying down position to one where your hips are on top of the Physio-ball. Walk up the ball using your foot. Keeping your feet wider adds stability if you feel off balance during the up or down phases. As you use your feet to roll your body towards the ball, you will also rotate your body from your mid-section to elevate your torso towards the seated position. When your body is in the erect position it will indicate that you've reached your end point.

Clock Lunge: This exercise won't require and props or exercise accessories. This back exercise will engage the muscles in your hips and legs.

Set-up: before the start of this exercise, you will be in a standing position, with your hands at your sides, and your elbows slightly bent. The position of your arms and hands will remain the same throughout the series of movements. Your body and head will remain straight throughout the series of movements.

Movements: Imagine you are standing in the middle of a clock face. Lunge to various positions on the clock face. Lunging needs to be executed with proper movement at the hip and knee. Sit the hips down and back into each number on the clock face.