Developing strong core muscles in the abdomen, lower back and gluteus is critical to decreasing the stress placed upon the lower back. Many different exercises can contribute to overall strengthening of these core muscles, and two types of exercise programs are often recommended for back pain patients are:
- Dynamic lumbar stabilization. This back exercise is designed to help patients find their "neutral" spine, which is the position that allows the patient to feel the least discomfort. The back muscles are then exercised to teach the spine how to stay in this position and help the patient be aware of the position.
- McKenzie extension exercises. These back exercises focus on extending the spine to reduce the pressure on, and the pain generated from, a herniated or degenerating disc. Pain relief can be felt in both the back and the leg, and when the pain is very acute the exercises may be done several times a day.
- Both of these types of exercises are best learned working with a trained physical therapist, although with practice patients can do the exercises by themselves. See also strengthening and back pain exercises.
Low impact aerobic exercise -
Engaging in a low-impact cardio exercise program will aid rehabilitation and maintain everyday functionality. While some back pain patients can engage in running and other types of cardio exercise, for many with serious back pain it is more realistic and comfortable to engage in low impact cardio conditioning that is easy on the joints and gentle on the back.
There are several types of aerobic exercise that are gentle on the back and, when done on a regular basis, highly effective in providing conditioning:
- Walking. In general, walking is very gentle on the back, and walking two to three miles three times per week is very helpful for patients.
- Biking or cross-training. Bicycling or using an elliptical cross-trainer is also effective ways to exercise without putting stress on the back.
- Water therapy. Exercising in the water provides weightless conditioning, which minimizes stress on the back and joints throughout the body.
Most physicians recommend at least 20 to 30 minutes of cardio exercise every other day to keep in shape. Patients could alternate days of cardio and strength conditioning to get a daily dose of exercise and allow muscle groups time to rest. See also Low impact aerobic exercise.
Don't panic, just do the following exercise for min 10 minutes every morning and shoot off the back pain.