EXERCISES FOR BACK PAIN

• Exercise is bodily or mental exertion to improve health.

• Exercise helps to improve mobility, reduce pain, regain strength, and lead us to a healthy normal life

VARIOUS EXERCISES FOR BACK PAIN:

• Back Flexion exercises

• Back Extension exercises

• Back Rotation exercises

• Aerobic exercises

• Pilates

• Posture

Exercises should be individualized and not generalized. The therapist should design the exercise plan on the basis of individual patient needs.

WHY SHOULD WE DO EXERCISES FOR BACKPAIN?

• Exercise reduces pain.

• Helps to strengthen the weak muscles.

• Useful to stretch the contracted muscles, ligaments, and capsules.

• Exercise helps to reduce the mechanical stress on spinal structures.

• Helps to improve spinal mobility.

• Helps to improve the posture.

• Also, useful to stabilize the hypermobile segments

• Prevents the development of myofascial trigger points

WHAT ARE THE BENEFITS OF EXERCISES FOR BACKPAIN?

• Strengthening of the muscles, bones, and ligaments.

• Improvement in the nutrition of joints and disc.

• Improvement in neuromotor control and coordination of movements.

• Relieve from depression and anxiety

• Reduce muscle tension.

• Centralization of pain in case of radiculopathy

CHOOSING THE CORRECT EXERCISE

• Not all back exercises for back pain will give a beneficial effect.

• They need to be chosen wisely and should be individualized.

• Performing wrong exercises may increase your pain and live you in agony.

CLICK TO KNOW WHICH EXERCISE SHOULD YOU DO?

HOW TO START YOUR BACK TREATMENT PLAN?

• The exercises should always be started from low to high.

• Starting with high-intensity exercise from the very first day can cause injuries, so start with low-intensity exercise then progress to medium, and finally as your strength improves you can attempt high-intensity exercise.

• Always remember that when you progress from low to medium and medium to high, the increase in resistance should be done gradually and with precaution.

• You should always AVOID high-load exercises in cases of acute pain.

• Especially those people who want to hit the gym, workout at home, trying to lose weight at home, or willing to start an exercise regime, always remember to start exercising as per grade to avoid injuries.

BACK AND BUTTOCK EXERCISES AS PER GRADE:

LOW-INTENSITY BACK EXERCISE
MEDIUM INTENSITY BACK EXERCISE
HIGH-INTENSITY BACK EXERCISE

SAFETY TIPS

• REMEMBER, NEVER CROSS YOUR LIMITS, ALWAYS WORK IN A PAIN-FREE RANGE.

• If you see no improvement within a week or two consults your physical therapist for diagnosis of the actual underlying cause.

• EXERCISES are magical medicines for your pain if performed correctly and carefully.

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