Exercise for Backache
Answer the following questions. If your answer to any of the following question is ‘yes’, you require regular back exercise and proper posture training.
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Does your neck ache after working for a significant amount of time at the desk or computer?
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Does your back ache at the end of the day when you are fatigued?
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Do you regularly ignore minor aches and pains in your back and neck – your body’s signal that something is wrong, out of alignment, fatigued or stressed?
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Are you a weekend athlete or gardener exposing your body to extra stresses and strains and find that your back is stiff the next morning?
The benefits of exercise are :
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It releases the body’s own natural painkillers, called endorphins.
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It speeds up back rehabilitation and has been shown to help reduce the risk of future back injuries.
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The more fit a person is, the more discomfort he or she can tolerate.
Exercise has three important functions :
1. Maintain or improve muscle power around the joints.
2. Maintain or improve the range of movements of a joint
3. Put each joint through its own natural movement.
Activities that can be performed without putting much stress on the lower back include:
Points to Remember
Do's
1. Ensure that everyday all the joints are moved through their normal
range of movement.
2. Exercise with caution. Too much exercise can lead to painful, stiff
joints the next day.
Dont’s
1. Do not force any movement.
2. Never start by doing too many exercises.
3. Never ‘ work off’ pain and inflammation.
One should learn to understand one’s body signals to know just how much to do and when to rest. Several short periods of exercise a day are much better than one long session.
1. Exercises should always be carried out in a slow controlled manner.
2. One should start gently, one time through each exercise. Each
position should be held for three seconds.
3. If after 24 hours there is no pain or stiffness, gradually increase
each exercise to three repetitions over a period of one week.
4. Stop at the first sign of any problem and review the situation. If the
muscles ache, but there is no increase in joint pain, do the same
number again.
5. If there is an increase in pain then decrease the number of
repetitions. If there is a marked increased in pain or swelling stop
exercising and seek advice.
If there is leg pain or other evidence of nerve injury, consult the doctor before beginning the exercise
programme. Do not carry out any exercise that makes the back pain worse! If the exercise worsens the back pain stop for a few days and start again but at a lesser intensity.
