The Only 4 Moves You Need for a Healthy Back

Individuals who are frequented by lower back pain are strongly advised to exercise on a regular basis. This serves to supplement physical therapy, another commonly prescribed treatment option for people with lower back pain. Unfortunately, most are not given the theoretical teachings and tools for them to be able to apply the exercises effectively and safely themselves. The article aims to serve as a comprehensive guide in understanding the common culprits of lower back pain and provide actionable steps to address a painful rear.

Common Culprits of Back Pain

While the back seems like one big part of the body, it is actually comprised of many structures. Degeneration of these structures can lead to different magnitudes of discomfort, depending on what the key problem is. The structures include intervertebral discs, spinal muscles, ligaments, tendons, and nerves, all of which play their unique roles but with the same purpose of keeping the structural integrity of the back and enabling it to move as needed.

Distinguishing Acute Versus Chronic

There seems to be a blur between acute and chronic back pain. Identifying which type you are suffering from is essential to building a treatment plan around it. Examples of acute pain are the ever so common sprained ankles or even from a minor paper cut. The pain is felt instantaneously. The pain quickly subsides, however, as the source heals. On the other hand, chronic pain lasts for a relatively longer period of time, and is associated with a continuous low level of discomfort in one or multiple areas of the back.

Exercises For a Healthy Back

Stretching is unarguably the simplest form of exercise you can do for a healthy back. What’s great about stretching is that you only need to commit a few minutes of your time per day and you can select any environment to stretch in. Strengthening exercises are also good for the back, but it also tends to cause injury if not properly done. Chronic back pain that lasts over two weeks can be treated with a physician-approved strengthening regimen.

Last but certainly not least is low-impact aerobic exercises. These include water therapy, walking, and stationary biking. Water therapy is beneficial not only to a weak back, but also to other muscle groups.

Finding the right form of back exercise depends on several factors including the injury’s magnitude and sensitivity, the person’s preferences and current health condition, and even the advice of your physical therapist.