Activity Overview
Ty
Welcome back to Back on Track! Our next guest is a physical therapist. Please welcome Bill LeVasseur. Nice to see you, Bill. Thank you for joining us.
Bill
Thank you, Ty.
Ty
Now Bill, I’d like to start by asking you a simple question. Why is activity good for someone who is experiencing back pain?
Bill
Well, the entire body needs to be active to stay healthy. Activity keeps you strong and fit, and just makes you feel good. That may seem like common sense, but what many people don’t know is that exercise can actually release natural chemicals, called endorphins, that help reduce pain. So, as Dr. O’Connor pointed out, staying active can actually help relieve back pain.
Ty
Are there specific activities that you can suggest for someone who is experiencing back pain?
Bill
Different activities work best for different people. In general, walking and swimming can provide a workout without putting too much stress on the back. Some people prefer to ride an exercise bike. The goal is to get moving, and to gradually increase the amount of activity.
Exercise will get your back moving and help to stretch stiff muscles and joints. Of course, it’s also good for your heart and lungs, and your overall fitness level. Be sure to build up your activity level gradually so that you don’t increase your discomfort. Keep in mind that it’s always a good idea to check with your provider before starting any exercise program.
Ty
Dr, O’Connor, how soon after the onset of back pain should someone begin stretching and exercising?
Dr. O’Connor
Well Ty, it depends on the situation, but we recommend starting to stretch and exercise after a day or two of rest, if rest is necessary. Keep in mind that you may experience some discomfort when exercising. Mild pain and discomfort while exercising may be normal, but sharp and severe pain is not. So, if the discomfort increases, and remains the following day, you should consult your health care provider.
Ty
Now, are there basic back-strengthening exercises that are suggested?
Bill
Absolutely. There are many safe and effective exercise options. And remember, to reduce your risk of future back pain, devote just 10 to 20 minutes each day to the health of your back.
Let me show you just a few simple exercises that are sometimes recommended for back pain. Let's start with a simple general motion exercise called the "Pelvic Tilt". This exercise can help relieve low back pain.
Here's what you do:
- Lie on your back
- Bend your knees at a 90-degree angle
- Don't press your neck or lower back to the floor
- Breathe deeply
- You should be comfortable and relaxed in this position
- Tighten your buttocks and stomach muscles
- Slowly push your lower back downward, this should be a small, subtle movement
- Hold your back in this position for five seconds
- Slowly return to normal, and relax
- Do this about 5 times
Now let's move into specific exercises for extension. The next two exercises are intended for people whose back pain is relieved with backwards bending or stretching, or activities like walking that promote this kind of motion. The first one is called a "Press-Up."
Here's what you do:
- Lie on your stomach with your legs straight and your feet together
- Prop up your upper body with your forearms, and keep your forearms in contact with the floor at all times
- Push upward while keeping your pelvis on the floor
- Hold for five seconds
- Gently lower yourself to the floor
- Repeat this exercise 5 times
A second backward bending stretch that can be conveniently done anywhere is called the Standing Backward Stretch or "Standing Extension Stretch".
With this stretch, you:
- Stand upright
- Place your feet shoulder width apart
- Place your hands on your lower back
- Lean backward while keeping your neck straight
- Lean further back until you feel a slight stretch in your back
- Hold for a count of five
- Repeat this 3 or 4 times
Next let's take a look at a flexion exercise. For people whose pain is relieved by forward bending stretches or positions, like sitting or leaning forward when walking, the "Lower Back and Hip Stretch" is likely to help.
Here are the steps:
- Lie on your back with your knees bent and feet flat on the floor
- Press your lower back onto the floor
- Grasp one knee with both hands and pull that knee towards your chest while keeping your head on the floor
- Keep the other knee bent with your foot flat on the floor
- Hold for a count of ten
- Return to the starting position
- Repeat with the other leg
- Do this stretch 10 times on each leg, for three sets