Exercises for the Spine

The primary goals of an exercise program for your spine are to make the muscles of your back, stomach, hips and thighs strong and flexible. These exercises should be incorporated into an overall program of aerobic conditioning such as walking, bike riding, swimming, or jogging. Before beginning any exercise program, check with your doctor to make sure that there are no other medical considerations that would change your approach to the exercise program. If exercise is new to you, then consider working with a certified personal trainer who can help you develop an exercise program that will meet your goals.

Low Back Exercise Guide: Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise 10 to 30 minutes a day one to three times a day during your early recovery. They may suggest some of the following exercises. This guide can help you better understand your exercise and activity program, supervised by your therapist and orthopaedic surgeon.

Initial Exercise Programe :

Ankle Pumps—Lie on your back. Move ankles up and down. Repeat 10 time.

Heel Slides—Lie on your back. Slowly bend and straighten knee. Repeat 10 times.

Abdominal Contraction—Lie on your back with knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back. Be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.

Wall Squats—Stand with back leaning against wall. Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees 45 degrees. Hold 45 seconds. Slowly return to upright position. Repeat 10 times.

Heel Raises—Stand with weight even on both feet. Slowly raise heels up and down. Repeat 10 times.

Straight Leg Raises—Lie on your back with one leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10 times.

Intermidiate Exercise Programe :

Single Knee to Chest Stretch—Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.

Hamstring Stretch—Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.

Lumbar Stabilization Exercises with Swiss Ball—Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.

1.      Lie on your back with knees bent and calves resting on ball.

2.      Slowly straighten one leg contracting your abdominal muscles at the same time.

3.      Hold for 20 seconds.

4.      Relax.

5.      Repeat 5 times on each side.

Standing with Ball between Your Low Back and the Wall—Slowly bend knees 45 to 90 degrees. Hold 45 seconds. Straighten knees.

Lie on your Stomach over Ball

1.      Slowly raise both legs.

2.      Hold for five second

3.      Relax.

Repeat 10 times.

Advanced Exercise Programe :

Hip Flexor Stretch—Lie on your back near edge of bed, holding knees to the chest. Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.

Piriformis Stretch—Lie on back with both knees bent. Cross one leg on top of the other. Pull opposite knee to chest until a stretch is felt in the buttock/hip area. Hold 20 seconds. Relax. Repeat 5 times each side.

Lumbar Stabilization Exercises with Swiss Ball—Lie on stomach over ball.

1.      "Walk" hands out in front of ball until ball is under legs. Reverse to starting position.

2.      "Walk" hands out in front of ball until ball is under legs and slowly raise alternating arms over head.

3.      "Walk" hands out in front of ball and slowly perform push-ups.

Aerobic Exercises—Maintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during aerobic exercise.

1.      Stationary bike for 20 to 30 minutes.

Treadmill for 20 to 30 minute

Preventing Back Pain at Home and at Work

Acute back Pain: Preventing Back Pain at Home and at Work: "First and foremost, good posture is your friend when it comes to preventing back pain. For years, your mother has told you to stand up strai..."

Acute back Pain

Acute back Pain: Acute back Pain: "Almost everyone experiences acute back pain at some point in their life. A trip to the doctor is often an unfortunate result of a spirited c..."

Preventing Back Pain at Home and at Work

First and foremost, good posture is your friend when it comes to preventing back pain. For years, your mother has told you to stand up straight and improve your posture, but did you know that poor posture can actually lead to hastened degenerative spinal disorders?

Good posture keeps your bones properly aligned and alleviates extra stress on your musculoskeletal systems, allowing your muscles, joints, and ligaments to work as intended. Good posture also keeps all your vital organs in the right position and functioning at peak efficiency and it helps keep your nervous system functioning normally.

Contributing factors of bad posture:

• Watching television
• Working at a desk with poorly designed seats
• Poor sleep support
• Weak muscles, muscle imbalance
• Excessive weight
• Foot problems/improper shoes
• Careless sitting, standing, sleeping habits
• Negative self image
• Poorly designed work space
• Occupational stress

Here are some easy tips that can help you alleviate stress on your back and, in turn, prevent future back injury and pain:

• Keep your weight down
  Excess weight especially around the middle, pulls on the back, weakening stomach muscles.
• Develop a regular program of exercise
  This keeps you flexible and helps tone muscles to support proper posture.
• Buy good bedding
  A firm mattress supports the spine and helps maintain the same shape as someone with upright posture.
• Pay attention to your body
  Injuries from bumps, falls and jars especially in your youth, may cause growth abnormalities or postural adaptations to the injury or pain that can show up later in life.
• Have your eyes checked regularly
  Poor vision can contribute to back problems by affecting the way you carry yourself.
• Be aware of where you work
  Make sure that your chair is high enough, you have a footrest and your body is comfortable in your workstation.

Acute back Pain

Almost everyone experiences acute back pain at some point in their life. A trip to the doctor is often an unfortunate result of a spirited cricket match or an ambitious afternoon of home cleaning!

Most sudden attack of acute back pain are result of overstretched muscles (strains) or ligaments (sprains). The pain may be most severe immediately after injury, or it may worsen gradually over a few hours. In most instances, back pain as a result of strains or sprain can be resolved following a conservative course of treatment, usually within 2 to 6 weeks provided there are no serious underlying medical conditions. Identifying the cause of the pain , alleviating the pain , either at home or with your physician’s help,& avoiding re injury are key to the healing process.

What caused my acute back pain?

• Common causes of strain that can trigger acute back pain include
• Improper lifting
• Sudden, strenuous physical effort
• Accident, sport injury or fall
• Sleeping position and or pillow positioning
• Poor sitting or standing posture
• Bending forward too long
• Hiking your shoulder to hold the phone receiver to your ear
• Carrying a heavy purse, briefcase or backpack
• Stress and muscle tension

Physical conditions that can possibly contribute to the onset of acute back pain include:

•  Lack of muscle tone
•  Excess weight
•  Pregnancy

What are my treatment options? Home or hospital?

 The 1st step is to assess the severity and cause of your back pain to determine wheather you need to see a physician.

Consult a physician immediately if you are experiencing the following:

•  Numbness in, or having difficulty moving your extremities
•  Experience bladder control loss or impairment
•  Develop fever or severe headache
•  Are over 60 and have been taking steroids for a long period of time
•  Experience chest pain or pain in the left arm
•  Do not experience any improvement after 72 hrs of self treatment at home.

 Home Remedies

If you ‘re not experiencing any of the above symptoms , there re several things you can do at home to help soothe your sore back
Bed rest isn’t best.

Going about your normal , everyday activities but perhaps at a slower pace and definitely avoiding what may have caused your pain in the first place is a good way to start the healing process. A little “couch time” won’t hurt , but light activity speeds recover, so avoiding lying down for long period of time.

Hot and cold

Heat and cold , in the form of hot and cold bath or hot and cold compresses, can help relieve sore and inflamed muscles and tissues. Remember cold comes first! Wrap an ice pack in a thin cloth to avoid frostbites , and apply to the affected area for up to 20 mins several times a day. Ice slows inflammation and swelling , numb tissues and slow nerve impulses to the injured area.

Once the acute pain and muscle spasm subside (about 48hrs after the inset of pain is recommended), you can apply heat- to loosen the muscle tightness, by taking a warm bath or using a heating pad or heat lamp

 Pain relief in a pill, non steroidal anti inflammatory drugs , can ease your pain, but always consult your physician before administrating the drug .

 Support Yourself

If you must sit or stand for long period of time , consider using a brace or corset . worn properly , they can relieve pain and provide warmth , comfort and support . but don’t rely on this type of external support for too long. Allowing it to perform your muscles job will eventually weaken them .

If your back pain hasn’t improved noticeably after 72 hrs of self care , contact your health care provider.

A healthy life style:

• Eat a nutrient rich balanced diet, with sufficient intake of calcium, Vitamin D & phosphorus
• Avoid smoking and excessive alcohol use
• Maintain a healthy weight additional pounds place excess strain on spinal vertebrae and discs
• Stay well hydrated . the body is 70 % water, and sufficient hydration contributes to intervertebral disc health and that of other back related structures and functions.
• Get your vision checked. poor vision can affect the way you carry yourself , which can contribute to back problems.

Proper Body Mechanics

When standing-

• Place feet shoulder width apart, don’t lock your knees,
• Avoid arching your lower back or slumping your upper back and shoulders
• Keep your breastbone up , shoulder blades down 
• Keep your chin level relax jaw and neck ,muscles. 

When Sitting-

• Rest your feet on floor with knees & hips bent 90 degrees
• Maintain a neutral arch in your lower back
• Keep your breastbone up and shoulder blades down
• Keep your chin level, relax jaw and neck muscles.

When Driving-

• Adjust your seat so that the back is vertical, your back should be supported by the seat back and your head should rest against headrest with your chin level
• Knees should be bent and at least at the same height as your hips
• Elbows should be slightly bent and relaxed, with your shoulders down.

When Sleeping-

• Use a firm mattress. Placing a board between the mattress and box spring can provide a temporary fix for one that is sagging 
• Lie on your back side. When lying or side. a pillow between the knees helps maintain a neutral spine
• Use Cervical roll (a foam roll approximately 3 inches in diameter and 18 inches long) to support the natural curves in your neck or low back.