Much has been written about the preventive and rehabilitative aspects of exercise to relieve back pain. In fact, over the last two decades, more than a thousand books and magazines have featured an X-minutes-a-day back pain exercise program, each one promoted as the plan for you.
Since most people with activity-limiting back pain do back exercises on a regular basis – and still have limitations – it is obvious that the whole story about back pain exercise hasn’t been told. So let’s try to sort out the misconceptions from the facts by examining some commonly held but erroneous beliefs about exercise and back pain.
If you are athletic and fit you won’t have back pain. False. The physical fitness boom that took hold in the USA in the 1970s, galvanizing some 55 million Americans into regular fitness activities, did not banish back problems by any means.
Incapacitating back pain among weekend athletes is common. According to the US Health Insurance Association, an estimated 20 million sports injuries, including back injuries, occur each year. And, according to survey participants, racket sports such as tennis and squash, with their sudden lunges, starts and stops, seem to be especially risky for back sufferers.
Don’t necessarily take at face value any reputable book, magazine article or printed sheet handed to you by a doctor to teach you the best exercise for lower back pain which for your needs.
Do You Need An Exercise For Back Pain Relief Video
Bear in mind that roughly half the US respondents who got advice this way were not helped much by it – and about 10 per cent were injured by it. If you have low back pain that is more annoying than incapacitating, and if you are in relatively good shape, the chances are that a conservative plan that progresses slowly may help you a great deal.
But if you have activity-limiting episodes of back pain, or chronically disabling back pain, you probably need an plan of exercise to relieve back pain prescribed specifically for you, lest you risk serious injury, or fail to make progress. Seek out a professional who can recommend a specific set of lower and/or middle back pain exercises and possibly even provide your with a exercise for back pain relief video.
Around 55 per cent of participants in a US survey reported exercising regularly, from four to seven days a week, with the vast majority exercising daily. And many of these people exercised after simply being handed a sheet of exercises or told to get a certain exercise book.
Around 15 per cent of US participants were told to exercise . . .did so at first. . . but stopped after they felt they had improved. ‘I should exercise, but I’m lazy about it,’ they said.
Of the remaining 24 per cent, 13 per cent were totally unaware of the therapeutic value of exercise; 5 per cent were reportedly told not to exercise; and 6 per cent stopped exercising after finding that the activity made them feel worse.
In conclusion, for the vast majority of back sufferers, appropriate exercises are essential to lessening or ending back pain.
People with debilitating back pain have far more success with individually prescribed exercise programs than with exercise routines in self-help books and articles or in health club classes.
Best Exercise to Relieve Back Pain
As for specific exercise advice, both US and UK survey participants’ experiences show that there are two very simple ‘non-back’ exercises that help just about everyone with back pain – walking and swimming. Even the twenty six US back sufferers who couldn’t lead normal lives because of back pain all improved in the long run by following their practitioners’ advice to walk or swim regularly.
At least half an hour of brisk walking every other day is recommended, or building up to 15 minutes of non-stop swimming three times a week. The UK survey results were remarkably similar for both swimming and walking, with around 70 per cent of participants getting back pain relief from these activities.
The secret is simply to keep active. Consider back pain exercise that keeps you mobile and flexible such as walking, swimming, dance, use simple stretching and flexibility exercises, plan a short simple routine to do each day.
Walking or swimming often relieves back pain. Don’t do high-impact sports like running. Avoid anything that demands Jerky movements.
Personally tailored exercise advice is most likely to be forthcoming, participants say, from one of the following exercise experts:
- Physiotherapist (practitioner trained in natural means of rehabilitation, who usually requires a doctor’s authorization to treat you)
- Sports medicine specialist (medical doctor trained to prevent and repair sports injuries, including back problems)
- Kinesiologist (expert in the principles and mechanics of movement)
- Yoga teacher*
- Physical fitness instructor.*
* Not all yoga teachers and physical fitness instructors have the experience or the desire to work-with back problems or to recommend any specific exercise to relieve back pain. On the other hand, some physical fitness instructors have advanced degrees in exercise physiology or kinesiology, and may be especially qualified to prescribe exercise.