Back Strengthening Exercises - Spine-health
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For more severe pain, it is usually recommended to start with an exercise such as leg raises that gently and gradually strengthen the low back and core muscles. Skiptomaincontent YouarehereWellnessExercise BackStrengtheningExercises share pinit Newsletters ByJonasGopez,MD | PeerReviewed WatchBackExerciseVideos Thegoalofbackstrengtheningexerciseistoconditionthemusclestobettersupportthespineandwithstandstress,whichcanleadtobackandneckpainrelief. Mostbackstrengtheningexercisesfocusonthecoremuscles,includingtheabdominal,gluteus,andhipmuscles,inadditiontomusclessurroundingthespine.Allofthecoremusclesareessentialinsupportingandminimizingstrainonthespine. SeePulledBackMuscleandLowerBackStrain However,unlikemusclesinthearmsandlegs,coremusclesdonotgetmuchuseduringtypicaldailyactivities.Tobuildstrengthincoreabdominalandbackmusclesrequiresexercisesthatfocusspecificallyinthesemusclegroups. SeeStrengtheningExerciseProgramforLowBackPainRelief Back-strengtheningexercisescanresultin: Reducedstressonthespinaldiscsandjoints Betterspinalalignmentandoverallposture Easewithmovementsthatmaycausepain,suchasbending,twisting,orlifting Inmostcases,strengtheningexercisesarerecommended2or3timesaweek,andaspartofanoverallprogramofstretchingandaerobicexercise. advertisement PhysicalTherapyPrograms TwoofthemostcommonlyusedbackstrengtheningprogramsaretheMcKenzieMethodanddynamicstabilization,bothofwhicharetypicallylearnedbyworkingwithaphysicaltherapist.Thekindofprogramprescribedtypicallydependsonthepatient’sconditionandneeds,aswellasthedoctor’spreferenceandfamiliaritywithanexerciseprogram. SeeManualPhysicalTherapyforPainRelief Whenappropriate,exercisesfromboththeMcKenzieMethodanddynamicstabilizationmaybecombined. StrengtheningthroughtheMcKenzieMethod McKenzieMethodexercisesaredesignedtoalleviatebackpaincausedbyconditionsaffectingaspinaldisc,suchasdegenerativediscdiseaseoraherniateddisc.Theseexercisesareusuallylesseffectiveforpaincausedbyosteoarthritisinthefacetjointsand/orspinalstenosis. SeeWhatistheMcKenzieMethodforBackPainandNeckPain? OneoftheprimarygoalsoftheMcKenzieMethodis“centralizing”pain,through: Strengtheningmusclesaroundthespine,sopressureisremovedfromthefacetjointsandspinaldiscs Removingpressureonanerveroot,whichreducesradicularpain(sciatica) SeeTheMcKenzieMethodforNeckandBackProblems DynamicStabilizationExercises Thegoalofdynamicstabilizationexercisesistofindandmaintaintheneutralspine—anaturalposturethataccommodatesthespine’scurvatureandminimizesstress.Maintainingtheneutralspineinahealthypostureisachievedthroughmuscleconditioningandalearnedawarenessofjointpositions(calledproprioception). SeeLumbarSpineStabilizationExercises Dynamicstabilizationincludesarangeofexercisesthatcanaccommodatenearlyanyone.Formoreseverepain,itisusuallyrecommendedtostartwithanexercisesuchaslegraisesthatgentlyandgraduallystrengthenthelowbackandcoremuscles.Morerigorousexercisesmayincludepelvictiltsorexercisesusinganexerciseball. InThisArticle: ExerciseandBackPain StretchingforBackPainRelief SpecificHamstringStretchesforBackPainRelief BackStrengtheningExercises Low-ImpactAerobicExercise Video:WhyisExerciseImportantforLowerBackPain? Slideshow:HamstringStretchesforBackPainRelief CommonFormsofStrengtheningExercise Manyoptionsareavailablethatcaneffectivelystrengthenthespineandproviderelief,andfindingonethatworksandcanbemaintainedisoftendrivenbypersonalpreference,localinstructorsavailable,andaprocessoftrialanderrorinfindingpainrelief. Commonformsofstrengtheningexercisecaninclude: Pilates Yoga Taichi Weightliftingandtraining Resistancebands BOSUball Exerciseball SeeHowYogaHelpstheBack advertisement Thesestrengtheningexercisesandothersmaybelearnedwithhelpfromaphysicaltherapist,chiropractor,physiatrist,athletictrainersandmore.Itisimportanttoworkwithawell-qualifiedprofessional,aslearningthecorrectformforexerciseisessentialforbuildingstrengthandstabilitywithoutpainorinjury. SeeHowaPhysicalTherapistCanHelpwithExercise Consultingwithadoctororotherqualifiedhealthprofessionalisrecommendedbeforeaddingtoanexerciseroutine,toensureanynewexercisewon’tcompromisehealthyorhealingspinalstructures. SeeSpecialistsWhoTreatBackPain NextPage:Low-ImpactAerobicExercise Pages:1234567 Editor'sTopPicks McKenzieTherapyforMechanicalLowBackPain LowerBackStabilizationExercisesforBackPain HowExerciseCanHelpTreatLowBackPainVideo BackExercisesandAbdominalExerciseRecommendations CoreBodyStrengthExercises Video:WhyisExerciseImportantforLowerBackPain? ExerciseTopics RelatedTopics advertisement advertisement MostPopularExerciseArticlesSciaticaExercisesforSciaticaPainReliefStretchingforBackPainReliefEasyHamstringStretchesBackStrengtheningExercisesExerciseandBackPain FindaPhysicianNearYou Insertyourlocation FindaSpineCenter advertisement HealthInformation(Sponsored)
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