Back pain exercises are the first step in strengthening the abdomen and lower back to withstand the causes of back pain and to get relief from back pain. However, these back pain exercises have to be started slowly and increased in a phased manner. Non-aggressive stretching and walking is a good starting point. Later, when some strength returns to the lower back, mild cycling and moderate swimming could follow. Abdomen exercises should be taken up last. All these exercises must be slowly introduced and slowly implemented. Any sudden increase in activity would be more harmful than beneficial.
Once back pain has set in, exercises become part of daily routine. The exercises prescribed by the physiotherapist should be done regularly and in the correct manner. Right postures, keeping in mind our body mechanics, are essential to get maximum benefits. Equally important is avoiding undue stress on the lower back. Care should be taken while lifting weights. Standing for long periods should be avoided. Even while sitting, it is advisable to ensure that the lower back is fully supported. Hydrotherapy or water therapy in a spa or a swimming pool is another good option for back pain.
Back and neck pain exercises should concentrate more on functional restoration of the back and the neck. The exercises are directed towards progressively developing motion as a first step, then strengthening the neck muscles and bringing more flexibility. Neck collars were in vogue a few decades back. But most physicians are against neck collars of late, since they keep the neck totally immobile. Instead, they recommend cervical pillows for easing neck pain and providing mobility even during sleep. In cases of osteoarthritis that occurs usually in persons above the age of 40, it is osteoarthritis in the low back, or cervical osteoarthritis in the neck or in other parts of the body. Stretching the muscles systematically and strengthening them in a progressive manner is given more importance for all such osteoarthritis ailments.
The Pilates exercise program, named after its originator, Joseph Pilates, has been found to be quite effective in the treatment of back and neck pain. The essential ingredients of the Pilates program could be summed up as follows. Use mental focus for improved movement efficiency as well as muscle control. Become aware of natural spine alignment. Be conscious of correct posture during exercises. Practice breath control to enhance mental focus. Concentrate on developing the deep muscles of the back, abdomen and the neck. Create strength and flexibility in muscles. The Pilates platform utilizes the resistance of springs. However, during recent times, the Pilates program has been identified as a combination of yoga and exercise ball. In spite of that, the Pilates exercise program is a very effective one in the treatment of back and neck pain.
Whatever the nature and course of the exercises followed, the important point to remember is that it should be done under the guidance of a trained person and practiced regularly. Increasing the program in a phased manner to avoid over strain is equally significant. Sudden acceleration in your exercise program would yield only the opposite result of aggravating the back and neck pain problem further.
The Pilates exercise program has been found to be quite effective in the treatment of back and neck pain