Exercise For Your Back Pain

January 19, 2009 | By backpainhelper In Back Exercises |

The best way to deal with back pain is to stay active and continue taking part in regular exercise.

“The advice 20 years ago was to rest but research has shown that inactivity only makes things worse,” says Dries Hettinga, of Back Care, a charity that offers support and information to people with back pain.

“When you’re in pain you may want to stay in bed and not move around but that results in further [loss of mobility] and will only prolong the pain.”

Staying active means continuing with regular day-to-day activities to avoid becoming sedentary. Examples include walking to the shops rather than taking the car, getting off the bus one stop early, gardening and taking the dog for a walk.

If you’re experiencing moderate pain, you can take painkillers that are available over the counter from your pharmacist or supermarket. Your pharmacist or GP can advise you on how to use your medication effectively.

Exercise programme

In addition to maintaining an active lifestyle, you should also try to exercise. This can be any activity you like, as long as it gives your body a good workout.

“It’s important to pick an exercise you enjoy,” says Hettinga. “If you’re doing something you enjoy, you’re more likely to stick with it. There’s no quick fix for back pain so you need to work at it.”

Ideally, your choice of activities should involve elements of endurance, strength and flexibility. Examples include: walking, running/jogging, cycling, dancing, swimming, hydrotherapy (exercising in water) and aquarobics.

Consider a variety of exercises as part of a weekly exercise programme, which could include yoga, t’ai chi, walking, working out in a gym, and sport in general.

Hettinga says exercise programmes are most effective if performed regularly and over prolonged periods of time.

You should aim for at least three to five sessions per week (approximately 30 minutes per session), but you may wish to build this up over a number of weeks.

Hettinga says an individually-designed exercise programme gives the best results and a physiotherapist or exercise professional can help you with this.

Physiotherapy

Hettinga suggests combining an exercise programme with a course of manual therapy, especially when the pain is persistent. Manual therapy is provided by chiropractors, osteopaths and physiotherapists.

“Evidence suggests manual therapies can be effective. Your back is examined to see if any joints need to be freed up.

“They can do it with a gentle massage, mobilisation or manipulation. It’s especially helpful if your back is stiff and flexibility is an issue,” she says.

Manual therapists are also qualified to advise you on the type of exercises that will be most effective at dealing with your type of back pain.

“You should see improvements after a few weeks,” says Hettinga. “If the pain hasn’t disappeared after a few weeks of treatment, seek further medical advice to explore alternatives.

“There is always something that can be done about back pain, but it requires some work and dedication from you.”

http://www.nhs.uk/Livewell/Backpain/

For essential and free information on stretching, try Free Stretching Information or look at The Stretching Handbook