Stretching, core-strengthening or low impact aerobic exercise can help chronic back pain. 

At least once a day, a patient asks me about exercise and her low back pain. Should she do it? And if so, how much?

To that I reply, “Yes,” and “It depends.”

If you can tolerate some simple core strength exercises, some stretching or some moderate low impact aerobic exercise, you may find some relief for your low back pain.

Why?

One of the contributing factors to low back pain can be weak back muscles. If your back muscles are weak, they are unable to provide adequate support when you are standing, walking, or sitting. Often you will compensate by changing your gait or moving in such a way so as to favor these muscles. Not using them will further weaken you. Suddenly you are caught in a vicious cycle.

Strengthening your core can help end this cycle. More support around your spine will often decrease your pain.

But what happens when the exercise itself makes your pain worse?

Have you ever heard the phrase “no pain, no gain”? The phrase arises out of the simple truth that whenever you do something you haven’t done before, you will experience discomfort while your muscles become used to doing it. After a certain amount of repetition, your muscles will become stronger and the discomfort will decrease or end. If you are a body builder, it is at that point that you increase the amount of weight you are lifting.

But you aren’t a body builder and you already have chronic pain, why should you seek more?

You don’t have to do the kind of extensive repetition that a body builder does but you can learn something from the way they work out.

The secret is repetition with baby steps.

Start by doing one exercise a couple of times a week. Do it for five minutes. Slowly build up to a point where you can tolerate the exercise for a longer period of time. Remember certain exercises may not help your back pain or may aggravate it. Consult a medical professional when deciding on an exercise program. You can find some great back exercises here.

Remember, don’t start an exercise program if your pain is acute. If you are having an acute attack of pain, confer immediately with a doctor. Also if your chronic pain significantly changes or becomes acute, stop and seek a medical consultation.

In the meantime, I’m the one doing the plank exercise for a maximum of one minute while my daughters hold that position for what seems like enough time to write a novel.

Tags: