Most of us sit in a single position for the whole day in the office, and in the morning or evening drive all the way to our places. As a result at night, while going to bed, many of us experience a slight pain in the back.
Don't ignore it at all... this may lead to many further diseases and disabilities as well.
Before beginning any exercise program, you should discuss the program with your doctor and follow the doctor's advice. It is important to exercise regularly, every other day. Before exercising you should warm up with slow, rhythmic exercises; if you haven't exercised in some time, you can warm up by walking.
Inhale deeply before each repetition of an exercise and exhale when performing each repetition. Exercises to strengthen your muscles.
A typical response to experiencing back pain is to take it easy - either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of exercise are almost always necessary to rehabilitate the spine and help alleviate back pain.
Practical Point –
For most back conditions, active exercise and stretching - not rest - is typically necessary to help reduce pain and encourage healing. To be effective, a patient’s back pain exercise program should be comprehensive, working the whole body even if it targets the back. A balanced workout should include a combination of stretching, strengthening, and low impact aerobic conditioning.
Stretching as part of a back pain exercise routine –
Almost everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and reduced motion can accentuate back pain. Stretching different muscles and ligaments is essential for gaining and maintaining mobility and flexibility. Patients with chronic back pain may find it takes weeks or months of stretching to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of low back pain typically follows the increase in motion.
The most important muscles to target are -
- Hamstrings, in the back of the leg, to aid correct posture while sitting and standing, and support the gluteus muscles in the buttocks and the hip flexors and minimize stress on the low back.
- Piriformis, which run from the back of the femur (thigh bone) to the sacrum (the base of the spine). When tight, this muscle can cause sciatica-like pain, and has been linked to sacroiliac joint dysfunction.
- Psoas Major which is attached to the front portion of the lower spine and can greatly limit low back mobility if tight, making it hard to stand for extended periods or kneel on both knees.
- Gluteus muscles of the buttocks which support hip flexibility as well as the pelvis.
Stretching should be done daily, perhaps several times a day, to ensure flexibility. See also Stretching for back pain relief.