Good Exercises for Back Pain

In the last post, we discussed that one of the main reasons that back pain comes back is because your muscles are too weak.  So, you went to your local chiropractor and got adjusted.  This helped your back pain, but it seems to be coming back.  What do you do now?  Well, the best thing for you is to get off the couch and get moving!  The discs of your back need movement to undergo a process called imbibition.  This is how the discs move nutrition in and out of the joints of the spine.  Movement allows for this nutrition to move in and out of the joint and start the healing process,

So what exercises are good for your back to move and gain strength?  Below, we will cover some of the best exercises for your back as well as a good plan for how often to do those exercises:

Exercise 1: The Pelvic Bridge
The pelvic bridge is an exercise done in the supine position (on your back).  You next need to bend at your knees and put your feet flat on the ground.  Next you need to initiate your core.  To do this, you need to lightly contract your abs as if you were bracing for someone to punch you in the stomach.  At the same time during your ab contraction, you need to lightly arch your back.  A good way to tell that you are doing it correctly is to place one hand behind the small of your back.  If you feel like you are crushing your hand, you are contracting the abs too much and not arching the back enough.

After initiating the core you need to hold that contraction and raise your pelvis up off the ground as if someone was pulling on a string attached to your belly button to lift you up.  If you are putting a lot of pressure on your shoulders, you are not doing it correctly.  You need to concentrate more on lifting your pelvis and less on trying to force it up.

The pelvis is held in it's lifted position for 3-5 seconds, before you lowered it down in a controlled fashion.  Then, wait for 3-5 seconds and repeat the exercise.  The exercise is to be performed for a minimum of 10 repetitions per set for 3 sets to be repeated twice daily (10 reps/3 sets/2x daily).  More reps may be added once a strength has been built.  For best results, this exercise should be done 3-5 times per week.

(For an advanced version of this workout, this exercise can be performed with your back pressing against an exercise ball for added balance difficulty, thus increasing the difficulty of this exercise).

Exercise 2: The Push-Up
One of the best exercises for the core is a push-up.  The push-up is just a modified version of a Pilate's exercise called a plank.  The only difference is with a push-up you raise and lower your body toward the ground thus increasing your arm strength.  If you feel you are not strong enough or if you have shoulder of wrist problems, the plank exercise can be performed in place of the push-up to the same benefit.

How do you perform a correct push-up?  This exercise is done in the prone position (laying face down on the floor).  You then must place your palms flat on the floor with your arms about shoulder width apart.  Your elbows should be bent at about a 45 degree angle with the elbows tucked in beside your body.  You then must initiate the core by contracting it as described in the exercise above.

Upon contracting the core, you then will use your arms to push on the floor raising your body up off the floor until your arms have fully straightened (extension).  Upon reaching extension of your arms, you will then lower your body back to the ground in a controlled fashion.  While keeping the core contracted the entire time, you repeat the process of raising and lowering your body.  The exercise should be done a minimum of 10 reps/3 sets/2x daily.  More reps may be added once strength is built.

( For those who suffer from arm injuries or weaknesses that cannot perform a full push-up, a plank may be performed.  To perform a correct plank, follow the description above with the exception of placing your elbows and forearms flat on the ground instead of the palms of your hands.  When the exercise is performed and you hold your body off the ground the pressure is placed on the forearm and elbow and the contraction is done once.  Instead of repeated raising and lowering of the body the raised position is held for 15 seconds with 3-5 seconds in between reps.  This exercise is also to be performed at 10 reps/2 sets/3x daily for best results).

Exercise 3: Aerobic Exercises
A good aerobic exercise such as going for a walk or jog is great for the core muscles when performed with the core contracted as described above.  Adding this exercise to your aerobic workout not only helps to strengthen the core but also to help the heart, and help the body lose/maintain weight.


Disclaimer - As with any exercise regime, it is very important that you consult with your physician prior to beginning your regime to make sure you are physically fit and healthy enough to begin.  Only a trained physician can determine if you are healthy enough to handle the new exercises.