Low Back Pain: Exercises to Reduce Pain
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Reference Low back pain Opens New Window is very common among
adults and is often caused by overuse and muscle strain or injury. Treatment
can help you stay as active as possible. And it will help you understand that
some continued or repeated back pain is not surprising or dangerous.
- Most low back pain can get better if you stay
active, avoid positions and activities that may increase or cause back pain,
use ice, and take nonprescription pain relievers when you need
them.
- When you no longer have acute pain, you may be ready for
gentle strengthening exercises for your stomach, back, and legs, and perhaps
for some stretching exercises. Exercise may not only help decrease low back
pain, but it may also help you recover faster, prevent reinjury to your back,
and reduce the risk of disability from back pain.
- Exercises to
reduce low back pain are not complicated and can be done at home without any
special equipment.
- It's important that you don't let fear of pain
keep you from trying gentle activity. You should try to be active soon after
noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility,
strength, and endurance, and then to more pain.
Exercises
that may help reduce or prevent low back pain include:
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Aerobic exercise, to
condition your heart and other muscles, maintain health, and speed recovery.
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Strengthening exercises, focusing on your
back, stomach, and leg muscles.
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Stretching exercises, to keep your muscles and other supporting tissues flexible
and less prone to injury.
Some exercises can aggravate back pain. If you have low
back pain, avoid:
- Straight-leg sit-ups.
- Bent-leg
sit-ups or partial sit-ups (curl-ups) when you have acute back
pain.
- Lifting both legs while lying on your back (leg
lifts).
- Lifting heavy weights above the waist (standing military
press or biceps curls).
- Toe touches while standing.
Test Your Knowledge
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Do not exercise if you have low back
pain.
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True
This answer is incorrect.
If you have low back pain, doing aerobic,
strengthening, and gentle stretching exercises may help you gain or maintain
good health, strength, and flexibility. Certain exercises may reduce your low
back pain.
-
False
This answer is correct.
If you have low back pain, doing aerobic,
strengthening, and gentle stretching exercises may help you gain or maintain
good health, strength, and flexibility. Certain exercises may reduce your low
back pain.
Exercise and staying active may relieve low back pain and can help speed
your recovery. Stretching
and strengthening your stomach, back, and leg muscles helps make them less
susceptible to injury that can cause back pain. Strong stomach, back, and leg
muscles also better support your spine, reducing pressure on your
Reference spinal discs Opens New Window. This may help prevent disc
injury.
Aerobic exercises—such as walking, swimming, or walking in
waist-deep water—also help you maintain a healthy back. Aerobic exercise makes
your heart and other muscles use oxygen more efficiently. Muscles that
often receive oxygen-rich blood stay healthier.
Test Your Knowledge
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Exercise and activity may help reduce the risk of
disability from back pain.
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True
This answer is correct.
Exercises stretch and strengthen your back,
stomach, and legs. When these muscles are flexible and strong, they can help
reduce the risk of disability from back pain.
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False
This answer is incorrect.
Exercises stretch and strengthen your back,
stomach, and legs. When these muscles are flexible and strong, they can help
reduce the risk of disability from back pain.
Most
people who have back pain naturally feel better by doing certain motions. Some
feel better sitting (their back and hips are flexed). Others feel better
standing (back and hips are extended). Exercise that moves you toward your more
comfortable position is usually more successful in treating your back
pain.Reference 1 For example, if you are more comfortable
sitting down, exercises that bend you forward—such as partial sit-ups
(curl-ups) and knee-to-chest exercises—may help you.
Talk to your
doctor before you start an exercise program, and only do exercises that do not increase your symptoms.
The most effective exercise programs for chronic low back pain are
designed specifically for you and are supervised.Reference 2 For
example, a physical therapist might teach you an exercise program that you can use at home. Then you would see the therapist every so often to check on your progress and
advance your program.
- Talk to your doctor or physical therapist if
you are unsure how to do these exercises or if you feel any pain when you are
doing the exercises.
- Try to exercise a little bit every day.
- Get some type of aerobic exercise, such as
walking, every day. Even a couple of minutes will be helpful, and you can
gradually increase your time.
- Choose a couple of stretching and
strengthening exercises that you enjoy doing, or vary them from day to
day.
Ask your doctor or physical therapist whether there are
additional exercises that will work best for you.
Exercises to try if your back pain is eased by standing or lying down:
Exercises to try if your back pain is eased by sitting down:
Exercises to try when no position eases your back pain:
Test Your Knowledge
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Exercises to reduce low back pain take a long time and
are difficult to do.
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True
This answer is incorrect.
Even 10 minutes of exercises each day may ease low back pain. The exercises listed above do not involve
complicated steps and can be done indoors without special equipment.
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False
This answer is correct.
Even 10 minutes of exercises each day may ease low back pain. The exercises listed above do not involve
complicated steps and can be done indoors without special equipment.
For more information about exercises to reduce low back
pain, talk to:
The following resources have more information about back pain:
Organizations
| American Academy of Orthopaedic Surgeons
(AAOS) |
| 6300 North River Road |
| Rosemont, IL 60018-4262 |
| Phone: | 1-800-346-AAOS (1-800-346-2267)
(847) 823-7186 |
| Fax: | (847) 823-8125 |
| Email: | orthoinfo@aaos.org |
| Web Address: | www.orthoinfo.aaos.org |
| |
|
The American Academy of Orthopaedic Surgeons (AAOS)
provides information and education to raise the public's awareness of
musculoskeletal conditions, with an emphasis on preventive measures. The AAOS
website contains information on orthopedic conditions and treatments, injury
prevention, and wellness and exercise.
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| American Academy of Physical Medicine and
Rehabilitation |
| 330 North Wabash Avenue |
| Suite 2500 |
| Chicago, IL 60611-7617 |
| Phone: | (312) 464-9700 |
| Fax: | (312) 464-0227 |
| Email: | info@aapmr.org |
| Web Address: | www.aapmr.org |
| |
|
The American Academy of Physical Medicine and
Rehabilitation (AAPMR) is the medical society for the specialty of physical
medicine and rehabilitation. The Web site includes a directory of member
PM&R physicians (physiatrists) that can be searched by last name, location,
or telephone number.
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| American Physical Therapy
Association |
| 1111 North Fairfax Street |
| Alexandria, VA 22314-1488 |
| Phone: | 1-800-999-APTA (1-800-999-2782)
(703) 684-2782 |
| Fax: | (703) 684-7343 |
| TDD: | (703) 683-6748 |
| Web Address: | www.apta.org |
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The American Physical Therapy Association is a national
organization representing nearly 70,000 physical therapists, physical therapist
assistants, and students. Its goal is to foster advancements in physical
therapist education, practice, and research. The APTA also provides information
and education to the public about physical therapy and how it is used to treat
certain conditions.
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