Back Exercises

Weight Training Effectively Relieves Back Pain, According to Study

cmaynard — Mon, 20 Jul 2009 07:35:12 -0700

July 21, 2009
by: Sylvia Marten

More specifically, a University of Alberta study promotes the progressive building of strength in not only the back but the chest, arms and legs to make it easier for patients to complete everyday activities and to build the body's resistance to future instances of [url:896,type=|node|,content=|lower back pain|].

During the course of the 16-week study, back pain patients started out slowly, working with low levels of weights and fewer repetitions. As the patients built up strength during the first three weeks, the amount of repetitions and weight increased, eventually reaching 75 percent to 83 percent of the maximum amount of weight.

Researchers noted that back pain and disability decreased as patient strength increased while doing bench presses for the chest, lateral pull-downs for the back, and leg presses.

Specifically, back pain decreased by:

28 percent in patients who exercised four days a week
18 percent in patients who exercised three times a week
14 percent in patients who exercised two times a week.

In relation, quality of life – defined in the study as the person’s physical and mental well-being—respectively rose by 28, 22 and 16 percent.

According to the study, these developments support strengthening exercises that loosen the joints as effective treatments for back pain and promote the importance of having strong chest, back and leg muscles when dealing with back pain.

Of course, it should be advised that any person experiencing back pain should not just dive into a series of [url:1183,type=|node|,content=|back exercises|] and other strengthening exercises.

Rather, it is important that patients speak with a trusted medical professional who can observe their symptoms, evaluate different courses of treatment, and then develop an exercise program for back pain.

Still, with that said, the University of Alberta study further validates the benefits that exercise may have on back pain, a notion that may still seem counterproductive or dangerous to patients worried that such activities will only exacerbate their back pain.

Source: University of Alberta; Courier-Journal

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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.

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.

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.

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.

Back Extension

spine-health — Fri, 04 Jan 2008 07:52:18 -0800

Definition

Back extension is a type of stabilization exercise used in back rehabilitation programs that involves bending the spine backwards. If a patient feels more comfortable when hips are rotated forward with an extended curve in the low back, then an exercise regimen that promotes low back extension (extension biased exercise) may be beneficial.

Movements that utilize back extension include standing, walking and prone press-up type exercises.

Specific Low Back Pain Exercises

spine-health — Wed, 12 Dec 2007 00:18:36 -0800

More Physical Therapy Info

Exercise Ball Therapy

Physical Therapy Benefits

Rehabilitation and Exercise

Core Strength Exercises

Most physical therapy programs that are designed to treat low back pain and some radicular pain (pain radiating down the leg) will include a combination of the following types of exercise:

Back Exercise for Pain Relief

spine-health — Wed, 12 Dec 2007 00:18:36 -0800

One of the keys to recovering from an episode of back pain or surgery, and to help avoid future recurrences of back pain, is to pursue appropriate rehabilitation and exercise. A comprehensive exercise regimen should include a combination of stretching, strengthening and aerobic conditioning of the back and body. This requires a basic understanding of the types of muscles that need to be conditioned.
There are three types of muscles that support the spine:

Exercise Ball Therapy for Lower Back Pain Relief

spine-health — Wed, 12 Dec 2007 00:18:35 -0800

Exercise ball introduction

The exercise ball - also called a Swiss ball or physio ball - is a conservative back exercise treatment option for back pain sufferers and is designed to help prevent further episodes of low back pain as part of a rehabilitation program. The exercise ball is effective in rehabilitation of the back because it helps strengthen and develop the core body muscles that help to stabilize the spine.

Swiss Ball Exercises

spine-health — Wed, 12 Dec 2007 00:18:35 -0800

The exercise ball (or Swiss ball or physio ball) is a versatile piece of exercise equipment available to help people with back pain. In particular, many Swiss ball exercises are designed to bring movement to the spine in a controlled manner to help keep the discs nourished. Moving the vertebrae helps nourish the discs in the spine by increasing blood flow around the disc and by causing the water to flow in and out of the disc.

Exercise Ball Precautions

spine-health — Wed, 12 Dec 2007 00:18:35 -0800

More Physical Therapy Info

Exercise Ball Therapy

Physical Therapy Benefits

Rehabilitation and Exercise

Core Strength Exercises

What is Physiatry?

Exercise Ball Uses

spine-health — Wed, 12 Dec 2007 00:18:35 -0800

The numerous applications of the exercise ball follow a range of difficulty levels, and the benefits for back pain patients can be felt at each level. From merely sitting on the exercise ball to doing structured aerobic exercise routines, the basic support needed by the back and stomach muscles are the same.

For a person with low back pain, the exercise ball can be used for a variety of purposes, including:

Find neutral spine position
Learn proper posture
Increase lumbar (low back) mobility
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Tai Chi for Posture and Back Pain

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

Tai Chi is a form of exercise that has recently been gaining popularity as a way to relieve and/or manage back pain and neck pain. It is often easy to associate Tai Chi with groups of people in parks or gyms moving slowly and deliberately in synchronization. These people are using the same Tai Chi principles and movements created in ancient China and still practiced all around the world as a healing exercise.

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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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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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.

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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Exercise and Fitness to Help Your Back