Well-balanced Exercise
Exercise is an important part of improving and maintaining normal, comfortable back function. It is important to exercise regularly so that you can maintain your fitness level.
What are the different types of exercise?
Exercise can be divided into three basic groups:
- Strengthening— using repeated muscle contractions until the muscle becomes tired
- Stretching or flexibility— slow, sustained lengthening of the muscle
- Aerobic— steady exercise using large muscle groups
All exercises should be performed slowly and comfortably to avoid injury. When performing strengthening and flexibility exercises, remember to breathe naturally. Do NOT hold your breath. Exhale during exertion and inhale during relaxation.
A program of strengthening, stretching, and aerobic exercises will improve your overall fitness level. Research shows that people who are physically fit are more resistant to back injuries and pain, and recover more quickly when they do have injuries than those who are less physically fit.
Strengthening exercises
Strengthening exercises help increase muscle tone and improve the quality of muscles. Muscle strength and endurance provide energy and a feeling of wellness to help you perform daily, routine activities.
Adequate strength of abdominal and back muscles helps stabilize the spine, allows proper spinal movement and makes it easier to maintain correct posture. Strong hip and leg muscles are important to use proper lifting techniques and body mechanics.
Stretching/flexibility exercises
Flexibility is the ability to move your arms and legs through their full range of motion. Stretching will help improve your flexibility.
Adequate flexibility of tissues around the spine and pelvis allows full, normal spinal movement, prevents abnormal force on the joints, and decreases the risk of injury. Stretching also prepares muscles for activity; stretching should be done before and after each vigorous workout to prevent muscle strain and soreness, and to help avoid injuries.
When performing flexibility exercises, stretch as far as you can and hold the stretch for 10 seconds and then ease back. Each stretching exercise should be performed slowly, with no sudden jerking or bouncing. Bouncing is more likely to injure or strain a muscle or joint.
Aerobic exercise
Aerobic exercise provides cardiovascular conditioning. It strengthens the heart and lungs, and improves the body’s ability to use oxygen. Other benefits of aerobic exercise include increased energy levels, improved mood, better sleep habits, and lower blood pressure. Aerobic exercise also burns calories and improves your metabolism, helping with weight loss. Some examples of aerobic exercise include:
- Jogging
- Cycling
- Skating
- Rowing
- Swimming
- Walking
- Cross-country skiing
- Dancing
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 15 to 60 minutes, 3 or 4 times a week.
Please check with your physician before starting any aerobic program. Ask your physical therapists how to start an aerobic exercise program.
Your exercise routine should consist of a 5-minute warm-up (including stretching exercises) before the aerobic activity and 5 to 10 minutes of a cool down (stretching and slower activity) after the activity.
Here are some precautions to consider regarding aerobic exercise:
- Jumping rope puts too much pressure on the disks and should be avoided.
- Running can be done as long as it doesn’t increase lower back pain.
- When walking or running, wear supportive, well-cushioned shoes and walk or run on a level surface.
What should I know about pain during exercise?
Do not ignore pain. If you feel increased pain or pain spreading to the legs, do not continue the activity. If you continue to perform the activity while you are in pain, you may cause unnecessary stress or damage to your joints. Seek the advice of a physician or physical therapist. Fear of pain can cause unnecessary inactivity. Learn to "read" your body and know when you need to stop an activity.
These recommendations are for people who are currently not experiencing back pain. Modifications are necessary if you have back pain. Do not continue to perform an exercise that produces pain. Seek the advice of a physician or physical therapist.