Back Exercises
One of the cornerstones to rehabilitation are the exercises one does to not only reduce pain, but to build up the muscle groups that have either atrophied or weakened as a result of guarding from pain or lack of use. While exercises need to be customized to each patient, the following exercises are recommended by the CORE Back Tool.
The CORE back tool is an educational guide that was created by the Government of Ontario Provincial Law Back Pain Strategy in collaboration with medical experts. Where links are provided below, it will connect to videos illustrating how the exercises can be performed. Each individual is different. Should an exercise cause a flare up of your back symptoms or not feel comfortable, that exercise should be avoided.
Walking
Walking is one of the safest and best exercises for back pain. Many patients find that their symptoms improve after walking. It is important to maintain good posture, to stand tall, keep head up and your eyes fixed forward. Once in a while shrug the shoulders to reset them to relax . This will limit unintended strain on the back. With that being said, if it hurts to walk or it doesn't feel right, then it should not be done.
Other exercises for consideration:
Swimming
Swimming can be of benefit for back pain for the following reasons:
1. It relaxes the nervous system.
2. Builds muscles that support the spine.
3. Unlike many other exercises, the activity doesn't come at the expense of putting pressure on joints.
Swimming exercises can include: walking in the pool, water aerobics, and swimming laps.
Exercise for Deep Gluteal Pain
Pain in the bottom or the gluteal region can commonly occur in patients with back pain. This can sometimes happen secondary to sitting for long periods of time. The video link below is a helpful exercise for treating pain originating in the gluteal region related to muscle spasms from the piriformis and other deep gluteal muscles.