Exercise

Back Strengthening Exercises After Microdiscectomy Surgery

spine-health — Wed, 12 Dec 2007 00:03:15 -0800

After the soft tissue has healed (usually 2 to 3 weeks after surgery), it is important to start back strengthening exercises.

More Exercise Info

Stretching and Back Pain

Caring for Someone with Back Pain

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

It is always uncomfortable to see someone in pain, and it is also true that many of us don’t know what to do when confronted with this situation. Many people with back pain could benefit from a helping hand as they work to gain control of their pain or progress through rehabilitation.

Choosing the Right Exercise Ball

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

More Exercise Info

Stretching and Back Pain

Easy Back Exercises for Pain Relief

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Exercise is an integral part of almost all back pain treatment plans, but it's also the part of treatment that many of us have the most difficulty complying with. We advocate that exercise doesn't have to be difficult, costly or time consuming to be effective, and the payoff of doing at least some basic exercises at home-- including stretching, strengthening, and low impact aerobic exercise--is certainly well worth it in terms of pain relief, healing and prevention.

Easy Exercise Program for Low Back Pain Relief

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

Exercise advice for pain relief

In order to live a comfortable life in retirement, millions of Americans sacrifice now by putting money into their 401K and other retirement plans. One question to consider is: What good is it to have this nest egg when my hips and back hurt so badly that I can’t enjoy it? Like a financial plan, ensuring a future without low back pain and activity restrictions requires regular and consistent diligence.

Ejercicio para el Dolor Sciatic del Síndrome de los Piriformis

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

Diferencias entre el síndrome de los piriformis y la ciática

Ejercicio para la Ciática de la Enfermedad Degenerativa del Disco

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

Mientras que la enfermedad degenerativa del disco causa lo más a menudo posible dolor de espalda, si un disco degenerado afecta a una raíz del nervio en el de espalda puede también causar una forma de ciática. Para más información sobre enfermedad degenerativa del disco, ver por favor la descripción de la enfermedad degenerativa lumbar del disco.

Ejercicio para la Ciática de un Disco Herniated

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

El dolor o la ciática de la pierna de un disco herniated es causado comúnmente por el material del disco que resalta al revés y que irrita o que comprime una raíz del nervio, que alternadamente hace dolor irradiar a lo largo del nervio sciatic.

Ejercicios de la ciática para un disco herniated

Los ejercicios específicos para el dolor sciatic de un disco herniated se prescriben según el cual las posiciones hagan los síntomas del paciente levantar la extremidad más baja y en el de espalda.

Ejercicio para la Ciática del Spondylolisthesis Isthmic

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

La ciática se puede causar por spondylolisthesis isthmic si la condición da lugar a la irritación o al choque de la raíz del nervio. En la mayoría de los casos, si el spondylolisthesis isthmic afecta o los sujetadores una raíz del nervio afectará la raíz del nervio L5.

Al tratar la ciática resultando de spondylolisthesis isthmic con ejercicio, el especialista de la espina dorsal recomendará típicamente un programa del ejercicio de el cual sea un híbrido:

Ejercicio para la Ciática del Stenosis Espinal

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

El dolor de Sciatic de la irritación o del choque de la raíz del nervio se puede causar por el stenosis espinal, una condición que haga el callejón del nervio enangostar o constrict. Un síntoma típico del stenosis espinal es el dolor que irradia a lo largo del nervio sciatic abajo de la pierna mientras que camina, y sentir la relevación del dolor después de sentarse abajo.

Ejercicios de la Ciática

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

Ejercicios provechosos de la ciática

Ejercitar para el Dolor Sciatic de la Disfunción del Empalme del Sacroiliac

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

Diferencias entre la disfunción del empalme del sacroiliac y la ciática

La inflamación del empalme del sacroiliac se cree para ser causada por una interrupción en el movimiento normal del empalme, a pesar de que el empalme del sacroiliac (también llamado el empalme del SI) tiene naturalmente una gama muy limitada del movimiento. Si el empalme del sacroiliac se inflama, la porción del nervio sciatic que funciona directamente delante del empalme y puede ser irritado.

Elliptical Trainer

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Essential Exercise for Back Pain Relief

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Thank you for making Spine-health.com the most highly trafficked website for spine medicine patient education. We are pleased to report that this year we have helped over 2 million patients find the spine medicine information they need.

In this newsletter we discuss why and what type of exercise is important to recovering from and preventing future episodes of back pain.

Everyday Ways to heal

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

To help you manage your back or neck condition, here are several straightforward things you can do to help keep your back and neck healthy and minimize painful episodes.

Exercise and Back Pain

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

A typical response to experiencing back pain is to take it easy - either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of exercise are almost always necessary to rehabilitate the spine and help alleviate back pain.

Exercise and Fitness to Help Your Back

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Importance of exercise and fitness

A common (and harmful) misconception is that exercise should be avoided when a patient is experiencing back pain. Understandably, many patients are reluctant to exercise out of the fear that any exercises or stretching will aggravate their existing back pain. This may make them rely too heavily on medical treatments and underemphasize the importance of exercise for healing and long term back pain relief.

Exercise Balls, Home Gym Equipment and the Graston Technique

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Thomas Hyde, DC

Exercise Bike Setup and Precautions

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

More Exercise Info

Sciatica Exercises

Exercise Bikes for a Low Stress Work Out

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

An exercise bike is gentle on the low back

Exercise for Back Pain During Pregnancy

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Pregnant women and back pain

Eighty percent of women will experience back pain at some point during their pregnancies. The severity of this pain during pregnancy ranges from mild discomfort after standing for long periods of time to debilitating pain that interferes with daily life. Although back pain can be a sign of a more serious condition, including labor, in most cases, it is the result of changes happening within the body.

Exercise for Back Problems: Doctor Answers Patient Questions

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Swimming exercise to strengthen the low back

Question: Was wondering what the best swimming technique would be for spinal fusion patients. I have recently seen a yellow tubing that you wrap around your waist to help keep you afloat; I was never a good swimmer anyway; just looking to swim to strengthen the back in the best manner.

Exercise for Back Surgery: Doctor Answers Patient Questions

spine-health — Tue, 11 Dec 2007 23:04:49 -0800

Gentle exercise options before surgery

Question:

Exercise for Better Back Health

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

There is a wide range of back problems - from simple back strain to serious injury - but the one thing almost all of them have in common is that part of the cure involves exercise and fitness. And a good exercise routine is important on an ongoing basis to reduce the chances of recurring pain. The good news is that there is such a variety of exercise and fitness options that everyone should be able to find something that is enjoyable and effective.

Exercise for Sciatic Pain from Piriformis Syndrome

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

Differences between piriformis syndrome and sciatica

Exercise for Sciatic Pain from Sacroiliac Joint Dysfunction

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

Differences between sacroiliac joint dysfunction and sciatica

Inflammation of the sacroiliac joint is believed to be caused by a disruption in the normal movement of the joint, despite the fact that the sacroiliac joint (also called the SI joint) naturally has a very limited range of motion. If the sacroiliac joint becomes inflamed, the portion of the sciatic nerve that runs directly in front of the joint and can be irritated.

Exercise for Sciatica from a Herniated Disc

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

Leg pain or sciatica (also known as radiculopathy) from a herniated disc is commonly caused by disc material protruding backwards and irritating or compressing a nerve root, which in turn causes pain to radiate along the sciatic nerve.

Specific exercises for sciatic pain from a herniated disc are prescribed according to which positions will cause the patient’s symptoms to move up the lower extremity and into the low back.

Exercise for Sciatica from Degenerative Disc Disease

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

While degenerative disc disease most often causes low back pain, if a degenerated disc impinges on a nerve root in the low back it can also cause a form of sciatica. For more information about degenerative disc disease, please see Overview of lumbar degenerative disc disease.

Exercise for Sciatica from Isthmic Spondylolisthesis

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

Sciatica can be caused by isthmic spondylolisthesis if the condition results in nerve root irritation or impingement. In most cases, if isthmic spondylolisthesis affects or pinches a nerve root it will affect the L5 nerve root. For more information on this condition, see Isthmic Spondylolisthesis.

When treating sciatica resulting from isthmic spondylolisthesis with exercise, the spine specialist will typically recommend an exercise program that is a hybrid of:

Exercise for Sciatica from Spinal Stenosis

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

Sciatic pain from nerve root irritation or impingement can be caused by spinal stenosis, a condition that causes the nerve’s passageway to narrow or constrict. A typical symptom of spinal stenosis is pain that radiates along the sciatic nerve down the leg while walking, and to feel relief of the pain after sitting down. The study of this leg pain (sciatica) is referred to as radiculopathy.

Exercise Walking for Better Back Health

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

People with ongoing or recurrent episodes of lower back pain should consider the benefits of walking as a low-impact form of exercise. Aerobic exercise has long been shown to reduce the incidence of low back pain. However, people with low back pain often find some forms of exercise too painful to continue, and therefore don't get the exercise they need to maintain good health. Exercise walking is one way to benefit from regular exercise while not aggravating the structures in the lower back.

Fulfilling Your Exercise Resolution This Year

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Are you, like many of us, not exactly making all your new year's resolutions a reality? Probably one of the most made resolutions, and toughest to fulfill, is the one 'to exercise'. For back pain sufferers, exercise is crucial to easing chronic pain symptoms and preventing future pain and back problems. This newsletter outlines some tips for really making 'to exercise' a part of your life this year.

Getting Started with Pool Therapy

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Since the early 1930s, when many resorts promoted the therapeutic powers of their hot springs for polio, arthritis and other rheumatic and immunologic ailments, pool therapy has been an accepted part of exercise and physical therapy programs. As the name implies, pool therapy is generally conducted with participants submerged in a swimming pool that is deep enough to reach their shoulders or neck. There are many places to find water therapy, such as:

Getting Started with Straighten Up: 10 Healthy Lifestyle Recommendations

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

“Straighten Up” is intended to be incorporated in a healthy lifestyle of prudent active living. Consistent healthy choices and healthful habits form the bedrock of a healthy life. Our hope is that you make “Straighten Up” a daily part of a vibrant empowering lifestyle for the whole family.

Please note: Consult with your doctor of chiropractic or other health care provider before practicing the Straighten Up Exercises, especially if you have spinal disabilities or other disorders which limit movement.

Guidelines for Buying Walking Shoes

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

There are three essential factors that should be taken into consideration before purchasing a new pair of walking shoes.

Hamstring Stretching Exercises

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

As a final note, regardless of the diagnosis, most types of sciatica will benefit from a regular routine of hamstring exercise, especially hamstring stretching. The hamstrings are muscles located in the back of the thigh. They help bend the knee and extend the hip. Tightness in the hamstrings will place increased stress on the low back and often aggravate or even cause some of the conditions that result in sciatica.

When doing the hamstring stretches, patients should avoid bouncing, which can trigger a muscle spasm.

Home Exercise Equipment for Low Impact Aerobic Exercise

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Low impact exercise for the back

Cardiovascular exercise can play a critical role in maintaining spine health and ensuring progress in recovery from back pain or surgery. Balancing aerobic (or cardiovascular) exercise, which works the heart, with anaerobic strengthening exercises and stretching can deliver both physical and mental benefits for back pain patients, allowing them to:

How to Start an Exercise Ball Program

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Core muscle strength is goal of exercise ball workout

Many treatment programs for low back pain incorporate use of an exercise ball to strengthen the core muscles in the stomach and back that support the spine. Exercise ball exercises clearly work and have been adopted in non-rehabilitation exercise programs by athletes and fitness buffs looking to cross-train and strengthen their core muscles. Other terms for exercise ball are stability ball and fitness ball.

Low-Impact Aerobic Exercise

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Exercise that increases the heart rate for a sustained period is very beneficial for helping back problems. Aerobic exercise increases the flow of blood and nutrients to back structures which supports healing, and can decrease the stiffness in the back and joints that lead to back pain. While many patients with back pain are able to participate in vigorous exercise like running or step aerobics, others find it easier to engage in low-impact exercise, which does not jar the spine.

Lumbar stabilization as Exercise for Lower Back Pain

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Lumbar stabilization is an active form of exercise used in physical therapy. It is designed to strengthen muscles to support the spine and help prevent lower back pain. Through a regimen of exercises, and with the initial help of an experienced physical therapist, the patient is trained to find and maintain her/his “neutral spine” position. The back muscles are then exercised to teach the spine how to stay in this position.

Lumbar Stabilization Exercises

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

The lumbar stabilization exercise program includes a range of exercises that typically progress from beginning to more advanced:

March Madness, April Showers: 'Spring' into Spine Health

spine-health — Tue, 11 Dec 2007 23:01:30 -0800

The new season brings more chances to get outdoors and ramp up physical activity. After the winter chill it's just nice to go for a walk without having to navigate snow banks, salt or sleet. Everyone can benefit from taking advantage of the more healthful opportunities afforded, but the trick is to not overdo it. Getting your body used to a more active lifestyle takes some conditioning and common sense. Keep these tips in mind when you head out the door.

McKenzie Therapy for Mechanical Low Back Pain

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Of the many frustrations back pain patients face, the lack of a standardized or uniform treatment approach is high on the list. Especially for those patients with longer-lasting symptoms of sub-acute pain (lasting between six and twelve weeks) or longer than twelve weeks (chronic back pain), treatment approaches are very inconsistent.

Moving from Static to Dynamic Exercises

spine-health — Wed, 12 Dec 2007 00:21:08 -0800

After the initial 6-week recuperation period when the focus is on getting back to feeling good, more advanced exercise should be added to strengthen the back structures and increase overall fitness. Patients can add more rigor and variety to their routines by using an exercise ball or resistance bands. The exact timing of when a surgeon will recommend adding dynamic exercises is dependent on both the quality of stability achieved at surgery and the surgeon’s own personal preference.

Newsletter - Five Ways To Keep Your Spine Healthy And Happy

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Your spine has many nerves, muscles and ligaments that serve as connections to areas throughout your body, so keeping your back in top condition is one of the best things you can do for both your back and your overall health. This newsletter discusses a number of simple things you can try to help keep your spine as healthy as possible and minimize complications from your back condition and/or prevent future painful episodes.

Osteoarthritis Exercises

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

While it may seem paradoxical, for those with so much osteoarthritis pain that it hurts to move, exercise is actually beneficial and will help manage the pain.

Exercise helps manage osteoarthritis pain in a number of specific ways, including:

Pain Relief from McKenzie Treatment

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Successful treatment of mechanical low back pain syndromes has two dimensions.

The first is the McKenzie exercise activity prescribed based on patient presentation and assessment. The goal of McKenzie therapy is to centralize the pain, or move the pain from the leg into the low back, as low back pain is generally better tolerated than leg pain.
read more

Physical Therapy after Minimally Invasive Back Surgery

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

When a surgery is minimally invasive, many people – especially those who experience a great deal of pain relief – may think that physical therapy is unnecessary. But it is very important that muscle function is at its best after any spine procedure in order to maximize recovery and to minimize potential future problems.

Pool Therapy to Relieve Osteoarthritis Pain

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Practical Point
Some osteoarthritis patients refer to pool therapy as a form of "floating traction", allowing them to stretch their spine and loosen and flex joints in a way that would be impossible on a mat.

Pool therapy for osteoarthritis

References

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

References

1. Yoshihara K, Shirai Y, Nakayama Y, Uesaka S. Histochemical changes in the multifidus muscle in patients with lumbar intervertebral disc herniation. Spine 2001, 26: 622- 626.

2. Hides JA, Richardson CA, Jull GA. Multifidus muscle recovery is not automatic after resolution of acute, first-episode low back pain. Spine 1996, Dec 1; 21 (23): 2763-2769

read more

Rehabilitation and Exercise Following Spine Surgery

spine-health — Tue, 11 Dec 2007 23:04:47 -0800

Rehabilitation and exercise for spine surgery recovery

Spine surgery is a major undertaking, and rehabilitation is an important part of helping patients get the most possible benefit from their surgery. Essentially, rehabilitation (physical therapy, exercise) can help patients recover from spine surgery as quickly and completely as possible.

Relaxation Exercises to Prepare for Back Surgery

spine-health — Wed, 12 Dec 2007 00:03:12 -0800

Doctor Benson originally described the Relaxation Response ("RR") in the 1970’s. Using the Relaxation Response throughout the surgery process can help to:

Return to Exercise After Microdiscectomy Surgery

spine-health — Wed, 12 Dec 2007 00:03:15 -0800

Healing faster with exercise

Early mobilization and exercise may help patients heal sooner, as the pre-operative pain has usually caused patients to limit their motion, and limited motion is a common cause of pain. In addition to an early exercise program of stretching, strengthening and conditioning, return to normal daily activity may also help improve the secondary soft tissue component of the pain after microdiscectomy back surgery.

Segment 1 of 4: Spine Tuning Warm Up

spine-health — Tue, 11 Dec 2007 23:04:49 -0800

This Warm Up consists of 4 exercises: Inner Winner, Tilting Star, Twirling Star, and Twisting Star.

Segment 2 of 4: Posture Pod/Flying Friends

spine-health — Tue, 11 Dec 2007 23:04:49 -0800

This segment consists of 4 exercises: Trap Openers, the Eagle & Hummingbird, and Butterfly.

Children's exercises are available as well.

Segment 3 of 4: Balancing the Core

spine-health — Tue, 11 Dec 2007 23:04:48 -0800

This segment consists of an exercise called the Tight Rope.

Segment 4 of 4: Wrapping It Up

spine-health — Tue, 11 Dec 2007 23:04:49 -0800

This segment consists of 3 exercises: Throwing Water, The Triangle, and Shaking It Loose.

Specific Exercise Strategies

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

The following guidelines and insights are designed to help patients plan and follow through with a safe and effective exercise program to condition the back. The key goals of engaging in exercise and fitness activities are to aid the healing process for an injured back and alleviate existing back pain while helping to prevent (or at least minimize) future problems.

Stationary Bike

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

A stationary exercise bike is a familiar piece of cardiovascular equipment that is generally easy to use. Bikes provide a no-impact aerobic workout that can strengthen and tone the muscles of the legs and buttocks.

Straighten Up America / World

spine-health — Tue, 11 Dec 2007 23:04:49 -0800

Empowering you to improve your posture and spinal health: an introduction to Straighten Up

In partnership for better spinal health
Spine-health.com has teamed up with Straighten Up America to help get the word out about healthful activities people can do for themselves to improve their posture and spinal health.

Straighten Up: a 3-Minute Spinal Health Exercise Program

spine-health — Tue, 11 Dec 2007 23:04:49 -0800

Straighten Up is an enjoyable very short spinal health program designed to help you feel and look your best.

Check with your chiropractor or other healthcare practitioner before starting “Straighten Up” to make sure the activities are appropriate for your specific needs. If you experience sharp or recurring pain at any time, STOP and report to your doctor. You may need to modify the exercises.

Strengthening and Back Pain Exercises

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

Just like reinforced steel can bear more weight than sheet aluminum, a strong, well-conditioned back can withstand more stress, and protect the spine better, than a back that has not been conditioned through exercise. Conditioning through flexibility and strengthening exercises not only helps the back avoid injury, or minimize the severity of injury if the spine is traumatized, it also can help relieve the pain of many back conditions.

Strengthening Exercise Program for Low Back Pain Relief

spine-health — Tue, 11 Dec 2007 23:04:45 -0800

The next few exercises are examples of some basic stabilization exercises that aid in low back pain relief. Having strong midline support is critical to decreasing the stresses placed upon the lumbar spine (lower back) and pelvis. It should be noted, however, that often muscles that appear to be weak may actually be inhibited by an antagonist muscle (muscle on the opposite side of the joint) or by faulty lumbar facet joint mechanics.

Strengthening Exercises to Build Muscle Support

Ben Parr — Thu, 10 Jul 2008 14:19:06 -0700

Developing strong core muscles in the abdomen, lower back and gluteus is critical to decreasing the stress placed upon the lower back. Many different exercises can contribute to overall strengthening of these core muscles, and two types of exercise programs are often recommended for back pain patients are:

Stretching Exercise after Microdiscectomy Surgery

spine-health — Wed, 12 Dec 2007 00:03:15 -0800

Since any surgical site will heal with scar tissue, some surgeons feel that to minimize scarring of the nerve root, gentle stretching exercises should be done in the early postoperative period.

The stretching exercises should be done about 5 to 6 times a day for 6 to12 weeks, since this is the time period in which the scarring occurs.

The safest way to stretch is to lie down and maximally flex the hips and gradually extend the knee. This maneuver will also stretch the hamstring muscles, which is important for rehabilitation of the back.

Stretching for Back Pain Relief

spine-health — Tue, 11 Dec 2007 23:04:46 -0800

More Exercise Info