Exercise for Backache
Terms you should know
Paraspinal : Along both sides of the spine.
Aerobic exercise : Exercise that uses large muscles and results in a sustained heart rate of 100 or more beats per minute.
Auto-suggestion : Suggestions given to the self.
Muscle strengthening exercises : Exercises which make the muscles more strong.
Muscle flexibility exercises : Exercises which increase muscle flexibility rather than increasing the strength.
Relief from pain is not recovery. The functional deficit that resulted in the pain usually persists for a long time, even after the pain has gone. That functional deficit will cause pain again, if the deficit is not restored to normal. Only when the spine has regained its mobility, strength and full range of flexibility is it considered healed.
Evidence-based studies of lower back pain have clearly shown that the only way to restore a spine’s function is to increase the strength of the muscles that support the spine and this can only be done by regular exercise. Pain reducing medicines are of temporary help and are not curative. Pain killing medications should be used sparingly and only for short periods. Experts suggest resting the back, but usually not for more than 3-4 days, plus use of pain killers in the early stages and then beginning an exercise plan as soon as the pain permits.
An exercise therapy programme must be tailored to the individual patient. It should take into consideration the initial status of pain, muscle strength, and shortening of any given muscle group. The programme should then be adjusted according to the progress made in pain reduction, strength and flexibility.
A balance between muscle strengthening and flexibility must be sought. When muscles are strong enough, strengthening and flexibility exercises should also be performed. Abdominal, paraspinal, and hip muscles should be exercised to strengthen the back and abdomen and to improve the posture.
If a patient truly wants to get over his back problem, he should start exercises as soon as possible. The right kind of exercise programme can keep the back problem under control. Exercise is the most important component for the treatment of chronic lower back pain.
In addition to exercises for the back, a 30-minute aerobic conditioning programme three times a week is ideal for an overall fitness. Walking is highly recommended for most people with back problems.
