Stretching and an active lifestyle are often recommended to help reduce back pain and speed the recovery process following an injury. Improving flexibility through stretching and/or yoga is also an excellent way to avoid future injuries.
Depending upon one’s individual injury and level of pain, the exercise and rehabilitation program may vary. The key is to start slowly and increase the repetitions as you feel stronger. Contact us at DuPage Health and Physical Therapy Center SC prior to starting a new exercise program, especially when associated with low back pain. We can help develop an individualized program and provide instruction on proper stretching technique, which can be modified for your specific needs.
Stretching Tips
To get the maximum benefit from stretching, proper technique is essential. The American Chiropractic Association offers the following tips:
Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.
Slowly increase your stretch as you feel your muscles relax. Don’t bounce.
Stretch slowly and gently, only to the point of mild tension, not to the point of pain.
Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.
As your flexibility increases, consider increasing the number of repetitions.
Stop immediately if you feel any severe pain.
Passive Stretches for Back Pain
Passive stretches help facilitate movement in the affected muscle or joint. Stretches should be held for 15 to 30 seconds, allowing the muscles to gradually relax and lengthen. Stretches should never cause pain nor should you feel tingling in the extremities. Stop immediately if you experience any discomfort.
HAMSTRING STRETCH PIRIFORMIS STRETCH BACK STRETCH
*Click on picture for explanation of exercise*
Active Stretches
Active stretches facilitate movement and improve strength. Stretches should never cause pain, nor should you feel tingling in the extremities. Stop immediately if you experience any discomfort.
LEG RAISES BRIDGES THE POINTER
*Click on picture for explanation of exercise*
The Cardio Component
We recommend 20 to 30 minutes of cardiovascular exercise three to four days per week to improve endurance and help lose weight. Until you’ve recovered from back pain, select low-impact activities that burn calories, but won’t place undue stress on your joints. Before beginning a vigorous exercise program, check with your physician to rule out any possible cardiovascular health risks.
Type of Exercise Average Calories Burned Notes
Stationary Recumbent Bike 250 A safe form of cardio because you press your lower back against the seat rest at all times.
Walking 265 Walking is very gentle on the back. Avoid walking on concrete or uneven terrain.
Elliptical Trainer 300 Focus on standing upright and maintaining good posture. Don’t lock your knees.
Water Therapy 270 Walking in a shallow pool can provide weightless conditioning, which minimizes stress on the back. However, for some patients, swimming can cause too much rotation of the spine.
Exercise and proper movement techniques can go a long way in helping strengthen your spine and potentially avoid serious injury and chronic back pain.
Before beginning any exercise program to determine your needs, please call our office of Naperville chiropractors, DuPage Health and Physical Therapy Center SC at (331) 401-5900.