Exercise

Overview: Sciatica Exercises

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

Specific Hamstring Stretches for Back Pain Relief

Ben Parr — Tue, 17 Mar 2009 07:28:02 -0700

The hamstrings run through the back of each thigh. Tightness in this muscle limits motion in the pelvis which can increase stress across the low back and corrupt correct posture. Stretching the hamstrings with these following exercises (or as part of a routine of back exercises) can gradually lengthen them and reduce the stress felt in the lower back.

Options for hamstring stretching exercises, listed from most difficult to least difficult, include:

Vigorous Low Impact Conditioning for Rehabilitation

Ben Parr — Mon, 16 Mar 2009 13:23:40 -0700

In addition to stretching and strengthening exercises, regular aerobic conditioning 9-12 weeks after lumbar fusion surgery is also important to help the fusion set up well. Regular aerobic exercise, even if it is just walking at a brisk pace for at least twenty minutes, will increase blood flow and oxygen. It will also burn excess calories, thus maintaining weight and preventing added stress on the back structures and surgical site.

McKenzie Method Assessment

Ben Parr — Mon, 16 Mar 2009 12:02:48 -0700

When a patient’s pain symptoms can be made better or worse by adopting various, differentiated active positions, it is said that a patient has a directional preference of movement for treatment. The identification of a directional preference through mechanical means is the hallmark of the McKenzie Method (which is often referred to Mechanical Diagnosis and Therapy or MDT).

McKenzie Therapy Classifications

Ben Parr — Mon, 16 Mar 2009 12:01:24 -0700

The Mechanical Diagnosis and Therapy system has three broad treatment classifications: postural, dysfunction and derangement syndromes. Each classification treats a distinct underlying cause of disablement. There are also sub-classifications in each group.

Water Exercise Therapy Limitations

Ben Parr — Mon, 16 Mar 2009 11:34:33 -0700

For many back pain patients, water-based exercises should only be performed under the guidance of a qualified health professional. Water therapy exercise should usually be avoided if a person has any of the following:

McKenzie Method Practitioner Qualifications

Ben Parr — Fri, 13 Mar 2009 11:48:27 -0700

The McKenzie Method is well-known throughout the spine community and most surgeons and physical therapists have some familiarity with it. However, familiarity may not be equal to expertise. Patients who are interested in or have had McKenzie Therapy prescribed for them may wish to determine the level of training a practitioner actually has.

Specific Osteoarthritis Exercise Programs

Ben Parr — Fri, 13 Mar 2009 10:14:14 -0700

Exercise need not result in heart-pounding, sweat-inducing fatigue to be beneficial. In fact, exercise does not, and in the case of osteoarthritis sufferers probably should not, include high impact activities such as running, or sports such as tennis, basketball or racquetball, which require a lot of stopping, changing directions and jumping – all of which can stress vulnerable joints and jar bones together.

Beginning Exercise Program on an Exercise Ball

Ben Parr — Fri, 13 Mar 2009 09:45:30 -0700

Beginning an exercise program with an exercise ball should begin with stretches and learning simple exercise ball routines.

Beginning exercise ball stretches

There are several stretches that are easy to do when starting to use an exercise ball. Importantly, these stretching exercises help with proprioception, or the sense of the position or parts of the body relative to the rest of the body, and with balance. Each of these stretches should be done slowly 8 to 12 times.

Guidelines for Buying Home Exercise Equipment

Ben Parr — Fri, 13 Mar 2009 08:17:45 -0700

This article describes several types of home exercise equipment that are gentle on the lower back and spine, provide a good cardiovascular workout, and could be incorporated into a home exercise routine. Selecting and investing in the right equipment is made easier if the following factors are considered:

Pain Relief and Aerobic Benefits of an Exercise Bike

Ben Parr — Thu, 12 Mar 2009 08:26:47 -0700

While riding exercise bikes doesn’t specifically target the abs and back muscles, these muscle groups help keep the body in the proper position by aligning the pelvis and preventing hyperextension of the back.

Maintaining good control of the abdominal and back muscles is especially important when using an upright exercise bike (as opposed to a recumbent model). To work the abdominal muscles even more, patients can focus on tightening them as they ride.

Exercise Bike Guidelines and Considerations

Ben Parr — Wed, 11 Mar 2009 15:08:20 -0700

Ideally, this form of exercise should be done at least three days a week for at least 20 minutes each time. If the patient is not used to regular exercise, it may be necessary to start more slowly and work up to this level of exercise. Typically, the patient’s pulse should be raised to 60 to 85 percent of his or her maximum heart rate.

Stretching Exercises for Back Pain During Pregnancy

Ben Parr — Tue, 10 Mar 2009 13:17:54 -0700

Stretching is at least as important as cardiovascular and strength training for back pain prevention and treatment during pregnancy, so try not to sacrifice this crucial component of the exercise program. In order to improve flexibility, it is recommended that stretches be performed daily after you are warmed up. Hold the stretches (never bounce) for 20 to 30 seconds, and repeat 3 times.

Strengthening Exercises for Back Pain During Pregnancy

Ben Parr — Tue, 10 Mar 2009 13:14:30 -0700

Strengthening the abdominal muscles, back muscles, pelvic floor, buttock, and thigh muscles can effectively help prevent and decrease back pain. It is recommended that the strengthening exercises be performed in a slow and controlled manner.

The strengthening poses can be held for 3 to 10 seconds and repeated 10 to 30 times. Breathe out during the exertion phase of the exercise and inhale as you relax. The following are suggested exercises for each of the major muscle groups mentioned:

Techniques for Effective Exercise Walking

Ben Parr — Tue, 10 Mar 2009 12:33:38 -0700

There are several stretches and techniques that will improve the benefits of exercise walking, as well as help prevent injury.

Stretching before walking

Prior to exercise walking, gentle stretching should be done to prepare the joints and muscles for the increased range of motion needed. It is important to take an easy five minute walk to warm up the muscles before stretching so they're not completely cold when stretching.

How Exercise Helps the Back

Ben Parr — Fri, 27 Feb 2009 13:53:33 -0800

Engaging in exercise and fitness activities helps keep the back healthy by allowing discs to exchange fluids which is how the disc receives its nutrition. A healthy disc will swell with water and squeeze it out, similar to the action of a sponge. This sponge action distributes nutrients to the disc.

In addition, fluid exchange helps to reduce the swelling in the other soft tissues that naturally occurs surrounding injured discs. When there is a lack of exercise, swelling increases and discs become malnourished and degenerated.

Three Easy Rules to Avoid Back Injury

Ben Parr — Wed, 25 Feb 2009 11:39:27 -0800

The following are three rules to follow in order to avoid painful back injuries:

1. Keep the chest forward

Always be sure to bend at the hips - not the low back. Most people believe bending their knees will ensure a safe lift, but this form alone can still lead to a back injury. The most important tip is to bend the hips and push the chest out, pointing forward. Also, one should never twist.

Abdominal Exercises

Ben Parr — Wed, 25 Feb 2009 10:58:52 -0800

To be most effective, abdominal exercises should include focus on working the following muscles:

The abdominal muscles
The lower abdominal muscles
The outside (oblique) muscles

Pelvic Tilt—Lie on floor with knees bent, feet parallel and arms to the side

Back Exercises

Ben Parr — Wed, 25 Feb 2009 10:58:49 -0800

Like stomach exercises, back exercises can be done on a mat and in water, and can incorporate different types of equipment, such as an exercise ball.

Prone Arm/Leg Raises—Lie on stomach keeping neck in line with straight legs, and arms outstretched overhead.

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.

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.

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

Overview: Sciatica Exercises

Exercise and Back Pain

Stretching and Back Pain

Strength Exercises

Abdominal Exercises

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.

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:

Reduce pain
Control nausea
Enhance immune system function
Improve respiratory function

The Relaxation Response is a state of deep relaxation in which there are specific physiological changes that are the exact opposite of the stress response and includes a decrease in:

Using Exercise to Help Your Back - Patients' Advice: Part I

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

Keep the core strong and your discs will thank you

I injured my back helping my parents move into their new house. I was lifting a very heavy work bench and became unbalanced and *SNAP* it felt like I was shot. The next several months were bad, but I eventually felt better. About a year later I was having numbness in my right leg. It took my doctor 5 seconds to diagnose back problems. An MRI showed 2 ruptured discs. I started Physical Therapy 3 times a week and went to the gym after every PT session.
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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.

Using Exercise to Help Your Back - Patients' Advice: Part III

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

Walking and stretching make my life better

Nothing works as well as walking. Even though I live in a cold climate I walk 20-30 mins each day. Also do some stretching exercises I learned a few years ago that I could not lift anything as it aggravated my DDD bulging discs--no weight at all--not even a heavy purse. If I walk every day, do stretching exercises and do not lift anything I am now fairly comfortable. Any lifting or bad movement will set off pain again so I am just very careful. Not an ideal way to live but better than before by far.
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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.

Water Therapy Exercise Program

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

Water therapy pain relief

Water therapy exercise programs (sometimes called pool therapy, hydrotherapy, or aquatic therapy) consist of a variety of aquatic-based treatments and exercises that are designed for back pain relief, to condition and strengthen muscles. Water therapy exercise offers many of the same benefits associated with a land-based exercise program, including development of a treatment plan that is carefully tailored to the individual.

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.

Using Exercise to Help Your Back - Patients' Advice: Part II

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

Swimming exercises for flexibility and pain relief

My best form of exercise for back pain is swimming. After my surgery, I started swimming as soon as the cast was off and the exercise helps keep me flexible. It has been 15 years since surgery. Right now I am only swimming on my back because I get pain in my feet. It still helps. When I cannot swim there is a big difference in the level of pain.

From: Rita
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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.

Water-Based Therapy for Exercise

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

The techniques used in water therapy exercise for back pain include spa therapy, standing or floating pool exercises, swimming, and conditioning using specialized equipment, such as surgical tubing, flotation devices and resistive devices for the hands or feet.

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.

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.

About Straighten Up America

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

“Straighten Up America” promotes spinal health through empowerment

“Straighten Up America” is a bold and innovative health promotion initiative designed to empower the American people toward better spinal health and an improved quality of life. This national program also serves as the prototype for an international health promotion initiative.

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.

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

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.

Exercise for Sciatic Pain from Sacroiliac Joint Dysfunction

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

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 can be irritated. Learn more about sacroiliac joint problems and treatments for sacroiliac joint pain.

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.

With that said, a series of sciatica exercises for degenerative disc disease exist and may provide relief of sciatic symptoms.

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 sciatic pain that radiates along the sciatic nerve down the leg while walking, with sciatic pain relief only felt when sitting down. The study of this leg pain (sciatica) is referred to as radiculopathy.

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

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.

Exercise for Sciatic Pain from Piriformis Syndrome

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

A common symptom of piriformis syndrome is pain along the sciatica nerve, so it is often thought that piriformis syndrome causes sciatica. However, piriformis syndrome does not involve a radiculopathy - a disc extending beyond its usual location in the vertebral column that impinges or irritates the nerve root - so it is technically not sciatica.

Instead, with piriformis syndrome, it is the piriformis muscle itself that irritates the sciatic nerve and causes sciatic 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.

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:

The Holidays and Back Pain

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

The Holiday Season brings with it many opportunities to start new initiatives to improve your health, but it can also bring on additional stress that can worsen chronic back pain and can intensify feelings of frustration and despair that come from dealing with the pain.

This goal of this newsletter is to provide some simple, helpful pointers on how to go through the holiday season when you’re suffering from back pain.

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.

What is the McKenzie Method for Back Pain and Neck Pain?

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

The McKenzie Method involves more than just exercise

Many people know about the McKenzie Method of physical therapy and exercise for back pain or neck pain, but aren’t sure exactly what the goals of the program are and what the exercises entail.

Exercise Balls, Home Gym Equipment and the Graston Technique

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

Thomas Hyde, DC

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:

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.

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.
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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

3. Richardson C, Jull G, Hodges P, Hides J. Therapeutic Exercise for Spinal Segemental Stabilization in Low Back Pain.
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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.
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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.
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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

Anyone who has slipped into the comfort of a warm bath already has some appreciation for the benefits of pool therapy.
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The Importance of Back Exercise and Rehabilitation

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

Dear Spine-Health Member,

As you probably already know, many aspects of diagnosing and treating back pain are controversial in the medical community. However, one area that the medical community does generally agree on is the role of rehabilitation (physical therapy and back exercise) in helping recover from back pain and prevent or minimize future recurrences of back pain.
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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.
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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.
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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.
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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. 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.
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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.
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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:
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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:
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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.
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Stretching for Back Pain Relief

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

More Exercise Info
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Treadmills for Exercise and Pain Relief

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

One of the most popular types of home exercise equipment is the treadmill, which provides a straightforward, efficient aerobic workout. For many, treadmills are a good choice to begin a new exercise routine because walking is well tolerated by most individuals regardless of fitness level and for most back conditions. As strength and endurance are developed, the treadmill can be used for jogging and/or for interval training.
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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.
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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.
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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 back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.
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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.
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Elliptical Trainer

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

An elliptical trainer (sometimes called a cross trainer) is an exercise machine that simulates a number of aerobic exercises, including walking or running, stair-stepping, or cross-country skiing. Elliptical machines have pedals suspended above the ground and are moved forward and back, or up and down, on a track.
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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

Many people with low back pain have trouble finding the right form of exercise that provides a good aerobic workout and is still gentle enough for their back. Aerobic exercise helps to condition and strengthen the muscles and keep the spinal structures healthy, which in turn helps to reduce back pain.
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Back Strengthening 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 back 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.
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The McKenzie Method for Neck and Back Problems

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

The McKenzie Method approach to exercises and neck and back problems

Practitioners who use this approach emphasize that the McKenzie Method is a specific approach to spinal problems, not only a set of exercises for back pain or neck pain. While there are specific exercises a McKenzie trained practitioner may use, the method also includes the overall philosophy and some special procedures:
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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.
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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.
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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.
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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.
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Walking Shoes for Exercise Walking

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

Exercise walking, as with other forms of exercise, requires the right equipment for a safe and effective routine. Good walking shoes are an important investment, and choosing the appropriate walking shoes is an important step in maximizing the benefits of exercise walking.

Finding the proper walking shoe may take some time and a bit of money, but it is essential for achieving long and short term benefits. Shoes are the most important piece to equipment in walking.
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Exercise Bike Setup and Precautions

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

The resistance on the exercise bike can be adjusted to vary the intensity of the workout. Some patients may be more comfortable pedaling slower but at a higher resistance while others may prefer to pedal faster at a lower resistance (commonly referred to as Spinning, a type of aerobic class offered at many health clubs and gyms).

Adding variety to the workout through interval training (alternating periods of higher and lower intensity) can help riders stay comfortable while still achieving a good aerobic workout.
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Low-Impact Aerobic Exercise

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

Along with specific back exercises, aerobic 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.
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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.
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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.
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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.
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Back Pain Relief: Patients' Advice for Exercise Equipment

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

Foam roll an inexpensive way to get relief

After several years of lower back pain, I found a product made by Go Fit called a foam roll. It comes with a foam roller and DVD It is a very inexpensive product and seems to have given me quite a bit of relief. Hope this helps.

From: Milo – North Carolina, USA

More Exercise Info

Overview: Sciatica Exercises
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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:
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Easy Exercise Program for Low Back Pain Relief

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

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.
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Ejercicios de la Ciática

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

Ejercicios provechosos de la ciática

Antes de repasar ejercicios específicos de la ciática, es primero importante explicar cuáles es la ciática, pues la ciática del término se emplea mal a menudo y su definición se entiende mal a menudo. La ciática es un sistema de síntomas más bien que una diagnosis en sí mismo (significado no explica la causa del dolor).
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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

Un síntoma común del síndrome de los piriformis es dolor a lo largo del nervio sciatic, así que se piensa a menudo que el síndrome de los piriformis causa la ciática. Sin embargo, el síndrome de los piriformis no implica un radiculopathy - un disco que extiende más allá de su localización generalmente en la columna vertebral que afecta o irrita la raíz del nervio - así que no es técnico ciática.
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Tendón de la Corva que Estira los Ejercicios para la Ciática

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

Pues una nota final, sin importar la diagnosis, la mayoría de los tipos de ciática beneficiará de una rutina regular de estirar del tendón de la corva. Los tendones de la corva son músculos situados en la parte posteriora del muslo. Ayudan a doblar la rodilla y a ampliar la cadera. La tirantez en los tendones de la corva pondrá la tensión creciente en el de espalda y a menudo agravará o aún causará algunas de las condiciones que dan lugar a ciática.
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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.
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Choosing the Right Exercise Ball

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

More Exercise Info

Overview: Sciatica Exercises

Exercise and Back Pain

Stretching and Back Pain

Strength Exercises

Abdominal Exercises
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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.
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Additional Lifting Techniques to Avoid Back Injury

spine-health — Tue, 11 Dec 2007 23:04:44 -0800

These three rules are applicable to most lifting situations. Following them whenever possible will reduce the amount of stress the back must go through during activity. This in turn makes a person less likely to sustain a back injury even when it is occasionally necessary to break the rules (when there is no other choice).

Of course, there are a few exceptions to these three guidelines. The following provides a quick overview of other safe approaches to lifting.
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Back Exercises and Abdominal Exercise Recommendations

spine-health — Tue, 11 Dec 2007 23:04:44 -0800

More Exercise Info

Overview: Sciatica Exercises

Exercise and Back Pain

Stretching and Back Pain

Strength Exercises

Abdominal Exercises
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Avoid Back Injury with the Right Lifting Techniques

spine-health — Tue, 11 Dec 2007 23:04:44 -0800

Many people believe they know how to lift properly and safely. They are then in disbelief when they injure their back during a “simple” lift. After getting a back injury from lifting, many people will comment, “but I even bent my knees!” Therefore, there must be more to safe lifting than just bending the knees.

There are three ways that people tend to get a back injury from lifting:
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Abdominal Exercises and Back Exercises - Getting Started

spine-health — Tue, 11 Dec 2007 23:04:44 -0800

Practical Point
Because the benefits of abdominal and back exercises depend on proper form, working with a qualified trainer or health professional is advised.
Fortunately, health experts in recent years have emphasized the need to develop strong core muscles as key to better overall health and improved back health. Movements or poses in a number of popular exercise programs, such as Pilates and some forms of yoga or Tai Chi, focus on building these muscles.
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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.
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