Exercise For Back Pain

Written by Maya Expert Team

 

The best way to deal with back pain is to stay active and continue doing regular exercise.

“The advice given 20 years ago was to rest, but research has shown that inactivity only makes things worse,” says Dries Hettinga of Back Care, a charity that offers support and information to people with back pain.

When you’re in pain you may want to stay in bed and not move around, but that leads to further loss of mobility and will only prolong the pain.

Staying active means continuing with regular day-to-day activities to avoid becoming sedentary. Examples include walking to the shops rather than taking the car, getting off the bus one stop early, gardening.

If you experience mild pain, take over-the-counter painkillers from your pharmacist or supermarket. Your pharmacist ( in our country compounder ) can advise on which medication is best for you.

Exercise Schedule

If your back pain is mild, try to exercise as well as maintaining an active lifestyle. You can do any activity that gives your body a good workout.

“It’s important to pick an exercise you enjoy,” says Hettinga. “If you do something you enjoy, you’re more likely to stick with it.There is no easy solution for back pain , you have to live with it whole life.”

Ideally, your choice of activities should involve elements of endurance, as well as strength and flexibility as well as capacity and comfort should be kept in mind.Examples include walking, running or jogging,cycling, dancing,swimming, hydrotherapy (exercising in water) and aerobics. Yoga,gym or any kind of exercise can be done as weekly exercise.

Hettinga says that exercise programs are most effective if performed regularly and over prolonged periods of time.

Aim for at least 150 minutes (30 minutes exercise 5 days a week)of exercise a week. You may want to build up to this gradually over several weeks.

Hettinga says an individually designed exercise program gives the best results.

It is advisable to seek medical advice and talk to your physician before starting an exercise routine for back pain.

Manual Therapy

If it is a permanent pain then it is more useful to combine manual therapy along with exercise. Manual therapy can be given by acupuncture, chiropractor, osteopath & physiotherapist. Massage & motivation are very much helpful in case of stiff back. Physiotherapists also have the ability to give you any kind of advice regarding back pain.

Hettinga says,”you can see the difference & feel better within few weeks. If it is not then again consult with physician for alternatives.”

There is always something to lessen your back pain,it only needs some patience and regularity.

Hettinga suggests combining an exercise program with a course of manual therapy, especially when the pain is persistent.

Manual therapy can be given by acupuncture, chiropractor, osteopath & physiotherapist. Sufferer can do it by their-selves with a gentle massage, mobilization or manipulation.Physiotherapists also have the ability to give you any kind of advice regarding back pain.

Evidence suggests manual therapies can be effective. Your back is examined to see the type of therapy is essential and beneficial and if any joints need to be focused .

“It’s especially helpful if your back is stiff and flexibility is an issue,” he says.

Manual therapists are also qualified to advise you on the type of exercises that will be most effective at dealing with your type of back pain.

“You should see improvements after a few weeks,” says Hettinga. “If the pain hasn’t disappeared after a few weeks of treatment, seek further medical advice to explore alternatives.

There is always something that can be done about back pain, but it requires some work and dedication from you.

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Maya Expert Team

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