Exercise for Back Pain! - McKenzie, Yoga, Pilates & Stretching Exercises

When reading about the types of exercises available, please remember that any exercise should be done only after taking the advice of your doctor.

There's a variety of proven exercise options, including yoga, pilates, stretching and the McKenzie system.

Lower Back Exercises

There are many and various causes to pain in the lower back.  If it persists, it's important to consult a doctor as it can sometimes be a symptom of something more serious.

By undertaking some simple back exercise at home, you can strengthen your muscles and prevent further damage or injury.

If you're concerned about putting any further strain on your body or low back area, there are back exercises that you can undertake in a swimming pool, even simply swimming a few lengths will strengthen the abdominal muscles.  Water therapy can be beneficial as it reduces pressure on the body as your weight is supported by the water, whilst strengthening the muscles and allowing you to exercise.

Upper Back Exercises

Whilst initial bed rest may be useful during the first 24 hours, prolonged rest may actually causes further pain and discomfort and slow the healing process.

Depending on the diagnosis of the cause of pain and the level of pain, your physician may suggest progressive, gentle exercise can help avoid stiffness and weakness.  Although you may be experiencing discomfort in your upper back, neck and shoulder areas, it is important to undertake exercise which focuses on the strength and health of the whole body, rather than just the affected area.

Whilst you may not feel the immediate benefit of regular strengthening exercises, they will serve to stretch and strengthen the muscles and ligaments in and around the back and the spine.

The McKenzie exercises have been tried and tested for several years, and have proven effective.

What are Mackenzie back exercises?

The McKenzie Method is an overall philosophy of physical therapy and exercise that centralizes a patient's pain into the back, away from the legs and arms, to the back.

Whilst this method does include exercise to relieve back pain, the McKenzie Method is really an overall program of assessment, treatment and prevention strategies designed to be implemented by a physiotherapist.

The aim is that self-healing and self-treatment help the patient and it is interesting to note that no other aids such as heat, cold, medication are used in this method.

This method is not suitable for some patients, such as those with lumbar spinal stenosis or facet joint osteoarthritis, as extending the spine may actually increase their pain.

Warning:- Beware of any "back excercises" that require sudden movement, these could prove dangerous and damaging.

Yoga

If you like the idea of finding a natural remedy for your back problems, then Yoga is one of the most gentle ways that you can strengthen your back muscles and improve posture.  Each yoga movement or exercise is designed to strengthen, stretch or reduce tension in particular areas, whether your lower or upper body, neck or shoulders. 

Yoga offers exercises that strengthen the core muscles, including abdominal and low back muscles (erector spinae) to provide a strong belt of muscle around the spine.

One of the benefits of doing yoga is that is has the effect of stretching the spine which takes pressure off the vertebrae and alleviates that painful compression.  This is a far more natural way to improve your overall health and reduce the requirement to take medication.  It also increases blood circulation to the affected areas, helping to heal the injured tissues.  Find out more.

Pilates

Pilates is an exercise program that works on strengthening the core muscles which affect posture and provide support and strength for the spine.  It also focuses on the importance of the correct alignment of the spine and the strength of the muscles which support it.  Find out more.

Stretching Exercises

Simple stretching exercises carried out regularly can strengthen the muscles and ligaments and improve movement in affected areas. 

The Stretch Smart system helps to remind you to take regular stretch breaks, which can reduce neck and shoulder pain, headaches caused by persistent sitting facing your workstation.

Strengthen your Abs!

Whilst we might more normally associate strong abdominal muscles or "abs" with weight lifting, strengthening these muscles can also help to prevent further back pain.

Innovative Back Exercise Equipment

This unusual, but innovative product, offers home relief from pain within minutes.

Simple to use, you just lie back and relax, and the support helps your tense muscles relax and stretch, also addressing the cause of your pain, by bringing the spinal column into alignment.

This product is not suitable for those suffering from scoliosis or those who have sustained serious back injuries or surgery.

A Testimony to the Effectiveness of Exercise

My own story testifies to the effectiveness of exercises to strengthen the back and allow increased flexibility and movement whilst reducing the risk of further damage or injury to the back.

After months of regular visits to my osteopath, we were finally finished sorting out the damage to my back, and he recommended nightly exercises to strengthen the abdominal and back muscles. 

Since then, I've added some other gentle back exercises that I was given by my personal trainer and, much to my amazement, have progressed so far as to be able to dig my garden - something I haven't been able to do for years!  It's like having a new lease of life, as I'd gradually stopped doing various jobs around the house due to my back problems. 

Will it Work for Me?

Yes, it can work for you as long as:-

• you do the exercises correctly
• you exercise regularly
• follow all of the recommended exercises

It's essential that you develop your own exercise program at home to help sustain the strength and muscle mass that you developed when first starting out with physical therapy

Find Out More

Stretch Smart - take stretch breaks to put an end to neck pain, eye strain, back ache and RSI. 

Mackenzie Back Exercises - written by Robin McKenzie, a physical therapist in New Zealand, these exercises entitled "Treat Your Own Back" were designed to extend the spine and centralise the pain.

Natural Treatment for Sciatica - Native Remedies offer a specially designed supplement, Sciatigon, to relieve pain and address the causes of sciatica.

Yoga - for many with recurring back problems, yoga has proved to be a safe and effective way to reduce pain and prevent further problems.

Firm up your Abs - strengthening these muscles can help prevent further low back pain

Pilates - you've heard of it, it's gentle and strengthens your entire body