Stretching
exercises
lengthen tight
muscles and
relieve back paincrucial as strong back muscles for supporting the lower back and preventing lower back
pain. Strong quadriceps (front of thigh muscles) is important to prevent back injuries
when lifting. Proper lifting techniques involve using your legs and if your legs are weak,
you may end up using your back.
Shortened Muscles Cause Back Pain
Shortened muscles can throw the spine out of alignment and cause back pain. Stretching
exercises lengthen shortened muscles and relieve back pain. Tight back muscles, tight
buttocks muscles, and even tight hamstrings (back of thigh
muscles) or quadriceps (front of thigh muscles), can affect the
alignment of the spine. Stretching the back with stretching
exercises also increases mobility of the joints of the spine.
Strong and flexible muscles thus help maintain proper posture
and prevent back strain.
Walking and swimming are low impact activities that can be started
before the back pain has totally resolved. Walking is the simplest and possibly the best
exercise for the lower back. It gets your blood moving and helps your muscles stay
strong. Start with easy walks of 5 to 10 minutes a day, and gradually increase your time.
Walking in water up to your waist or chest is also good exercise. Do not start high
impact activities – running or jumping rope – until you have completely recovered from
a back injury.
Start with gentle stretching exercises only. Stretching exercises increase circulation to
the muscles to speed healing, relieve tight muscles and back pain, and help increase
mobility. A warm shower or bath before exercising will loosen up tight muscles and ease
pain, making the exercises easier to do. A set of simple stretching exercises is given in a
later chapter.
Start strengthening exercises when your back pain has gone. Avoid exercises that put
pressure on the lower back, such as leg lifts done in a face down position. You don't want
to strain injured muscles again and cause a flare up of back pain.