What sort of activity for Back Pain?
Research has shown that people who do regular exercise are less likely to develop chronic back pain.
The type of exercise you should do will vary depending on:
what stage you are at after your Back Pain started.
There is no perfect type of exercise for Low Back Pain.
It is therefore much better that you do a type of exercise which you
to stick to This could include:
* Walking
*Swimming
* Pilates
* Yoga
*Dancing
* Sport
However, in the early days or weeks, simple exercises to get
you moving, which can be done on your bed, together with
continuing your usual activities at home, will be enough.
These exercises could include:
" Knee rolling lie on your back with your knees bent.
Gently roll your knees from side to side. Start with very small
movements and increase as your joints loosen up Do this for
2/1 minute.
*Pelvic tilting : in the same position, atten the low back onto the bed and then release slowly. Do this in a gentle rocking motion for 2/1 minute.
* Knees to chest: in the same position, grasp your right knee and gently pull it towards your right shoulder. Pause for a couple of seconds and then return to the starting position. Repeat with the left leg. Try 5 times on each leg. As you feel more comfortable with this exercise you can try it with both knees together.
*Back extension : lying face down on the bed with both
hands under your shoulders, straighten your elbows so that
your upper trunk lifts off the bed. Keep the front of your hips
on the bed and your pelvis and legs relaxed. You may nd
that you can only partially straighten your arms this is ne.
Repeat up to 10 times.
It is a good sign if a position or exercise causes the pain to
reduce or move to the middle of your back. Use these positions
often and keep going with the exercises. It is a bad sign if a
position or exercise causes pain to increase or move down into
your buttock or leg. Avoid these positions and stop doing the
exercise immediately.
