Exercises for the back pain. Is it ok with it?

[TM Zombie]

Hello all,

Being ocasionally suffering from back pain for the last 3 years (with one extreme episode few months ago), i searched for ways to prevent any future back pain discomfort.

Came through a website that lists few exercises that might help prevent back pain (they claim that strengthening the muscles involved in spine support is crucial).

I hesitate to perform 'em because i don't really know if they are suitable.

The link to the exercises mentioned is there

Should i trust it?

Thanks in advance.

 

[jmetaudhiiniqvegf]

"they claim that strengthening the muscles involved in spine support is crucial"

well that parts v important BUT you need to be very careful in what exercises you do - ie if you do them incorrectly it can just add to the problems

 

[Mr Bored sober]

Go and see your doctor first, sounds to me like any exercises you do should be managed by a physio???

 

[Tattooed]

Hi

I'm a fellow back pain sufferer too. I sneezed whilst sitting awkwardly back last year and every now and again it flares up and kills for a few weeks. This time tho I think i've cracked it. My problem is in the lower back...the muscle you use to bend forward whilst standing.

I used Deep Heat cream this time and now it's practically better I'm exercising a lot, I find the best exercise is to lay flat on my back with legs out straight - then lift them both the same time (keeping them straight) until they're straight up in the air until my body's an 'L' shape then lower them back down slowly. This is the muscle I have trouble with and hopefully when it's nice and strong I wont suffer any more. I've always worked out most of my life but never this muscle it seems - which is why it's very weak and I find this exercise difficult for now.

Good luck with your back, hope it feels better soon.

 

[zxboblnw]

I would not recommend the above exercise, especially if you are not used to exercising. A personal trainer/ sport therapist will be a good starting point if you do not want to wait for a physio appointment.
regards
Gaz

 

[Pedro Bear]

why not?

 

[Skate]

this kind of straight leg raise as I see it uses psoas muscle to flex hips for about six inches which puts pressure on the lumbar spineand externally rotates the leg. it is discouraged in the fitness industry, however if client is used to doing it and has good technique there should be no problem. Alternative is to do individual legs giving bigger base of support with cushion or roll under opposite leg to put a slight flex at the knee. This exercise however does not strengthen the back, just the psoas muscle, which attatches to lower spineand lesser trochanter on femur
It is more acceptable to use core stabilising muscle work alternating with core mobility exercise. By ensuring spinal flexion and extension both front to back and side to side will ensure muscles are not dysfunctional.
regards
gaz

 

[samld021]

yes I think that is the muscle that i've probably pulled - the psoas (never heard of it before but just googled it for a photo).
thanks for the information anyway.
another exercise that seems to ease the muscle that's giving my problems and also seems weak (maybe it's the same one) is if I lie on stomach over the edge of the bed with only my legs on the bed the rest of body over the edge facing floor - then i raise and lower my upper body. any good?

 

[Nilah]

hi J'
it works to strenghten back but I would prefer you to lay face down on floor/mat, kep feet bout shoulder width apart and hands touching forehead, lift chest off floor hold for 3-4 seconds lower and repeat, gradually increase hold, a progression is to do exercise overv fitball, legs slightly wider, it does the same as over the bed ie increases angle but you have to use more fixator muscles to achieve it, so it becomes more functional for lifting type activities.
regards
Gaz

 

[Smelly Cat]

thanks for the tip, i will try that one.

are you a qualified instructor do you mind my asking?

 

[***You Go Girl***]

hi J,
yes qualified PT level 3, exercise therapy level 4, lecture in rehabilitation exercise prescription, had 20+ years experience of sports injuries, played rugby, football and basketball at high level in forces, qualified SAQ sport coach, football level 2 coach, cricket level2 coach, , nutritionally trained initially now fitness industry for several years.
regards
Gaz

 

[DJ ohio.]

that's good enuf for me

 

[DIESEL]

Hi J,
if your avatar is you, I cant see any back problems there!!!!! just a pants issue!!!
regards
Gaz

 

[Sideillurce]

haha no! alas that is not me.....but maybe I should move around like that all day then I wouldn't have back problems!

 

[Andrea Krawchuk]

i also done my back in a few years ago....weakened muscle due to pregnancy and a very tight ham string. still gives me jip now and again.

I would personally not do any exercise until you have seen a pysiotherapist.

 

[Caroline P]

here I am looking at my own posts unable to stand properly, walk properly 3 weeks ago I stumbled and to protect my shoulder 10 days post op, I twisted and took my weight on my opposite arm, then I felt it go, sacroiliac joint up the swannee. Doctor says no physio appointments for 26 yes 26 weeks. so I am attempting to rehab myself and I have realised I am a complete wimp.
I have booked in with an osteopath on friday so hopefully be feeling a bit better next week.
regards and hope you are feeling fine
Gaz

 

[happygospunky]

Hi Spal, as Iant has already said, please seek treatment from a recognised professional eg osteopath as everyone should!
There are hundreds of different exercises out there, some may be ideal to help you and some may make your condition far far worse.
Please dont experiment with your condition please seek professional help.
Regards steve