Conditioning Through Low-Impact Exercises for Back Pain Relief

It is important for you to pursue proper exercise and rehabilitation if you are recovering from some surgery or a back pain episode. It is also important if you want to have permanent back pain relief and avoid its future recurrences. While stretching and strengthening are the constituents of your comprehensive exercise routine, aerobic conditioning plays vital role in keeping your back in order. Anyone using aerobic conditioning as a back pain treatment should first have to understand the three kinds of muscles which support our spine and need conditioning:

Extensors

Flexors

Rotators or Obliques

Extensors

These are the gluteal and back muscles and they help in straightening the back, lift & extend, and moving thighs away from our body.

Flexors

These are iliopsoas and abdominal muscles and they help in bending providing support to our spine from front. They cover the flex and arch of lumbar spine and move thighs inwards.

Rotators or Obliques

These are the side muscles and they help in stabilizing our spine when in upright position. They are responsible for rotating the spine and contribute towards maintaining proper spinal curvature and posture.

Some of the aforementioned muscles are put to use in our routine life but most don’t get enough exercise from these daily activities of ours and get weakened as the person grows in age unless specific exercises are performed to maintain them.

Aerobic Conditioning for Back Pain Relief

Conditioning with the help of low-impact aerobics is quite important not only for rehabilitation but also for the maintenance of lower back. Those who are aerobically fit experience lower back pain episodes less often, and also the pain is less whenever an episode is experienced. It is more likely for patients who are well-conditioned to maintain regular routines while those suffering with chronic back pain and not working on the aerobic conditioning tend to lose their ability of performing their routine activities gradually.

Some of the aerobic exercises that create low-impact and can give considerable back pain relief are:

Water Therapy: For those suffering from enormous pain, water therapy offers gentle conditioning as water has the ability of counteracting gravity which makes it easy to perform quite a few stretching movements providing mild resistance and buoyancy.

Stationary Biking: One can get aerobic conditioning without creating much of an impact on spine just by riding stationary bicycle. It is also effective for those who find themselves more comfortable when they are positioned leaning in the forward direction.

Walking: It is a common belief that walking in just our routine chores, like while shopping or at work, is enough. But this walking is just not enough when it comes to aerobic conditioning as we are not on the walk continuously. Rather, one needs to walk continuously for at least 20-30 minutes at constant pace in order to get aerobic conditioning.

Which of these exercises can be most appropriate is dependent upon the kind of injury one experiences as well as their individual preferences. Discussing your options with your physician or physical therapist can help in identifying which aerobic exercise would be best for becoming part of your exercise routine.