Back pain has a number of causes, but one of the most common happens to be what I'm doing right now and, most likely, what you're doing as you read this article: Sitting. If you spend a lot of your time sitting, you probably have the same problem I do - frequent back pain. Since sitting isn't something we're going to stop doing (at least not completely), we have to look for other ways to manage this kind of chronic back pain and exercise is just one of them. Carrying extra weight is another common cause of back pain and it can also affect your other joints, ligaments and tendons.
Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the buttocks all support the spine - these muscles are called the core muscles. Muscles are the spine's main defense against gravity. Strengthening the muscles that support the spine with exercises, can prevent, reduce and even eliminate back pain.
Strong abdominal muscles (especially the deep abs) are as crucial as strong back muscles for supporting the lower back and preventing lower back pain. Strong quadriceps (front of thigh muscles) is important to prevent back injuries when lifting. Proper lifting techniques involve using your legs and if your legs are weak, you may end up using your back.
Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen shortened muscles and relieve back pain. Tight back muscles, tight buttocks muscles, and even tight hamstrings (back of thigh muscles) or quadriceps (front of thigh muscles), can affect the alignment of the spine. Stretching the back with stretching exercises also increases mobility of the joints of the spine.
Managing and preventing back pain isn't easy, but it can be done as long as you're willing to make some changes in how you live. Your first step is to determine what's causing your back pain and if you have a condition that needs special treatment.
How do you feel after you've been sitting for a long time? Do you feel stiff or sore? Does your back feel tight? What about that tension in your neck and shoulders? I'm a firm believer that sitting for long periods of time is one reason so many of us are in pain. You don't have to stop sitting completely, but there are ways to minimize the damage.
Take short breaks. Set an alarm on your computer, PDA, etc. to go off every 30 minutes. Take at least one minute to stand, stretch, walk or change positions.
Stand while you work. What tasks could you do while standing? Some ideas: talking on the phone, reading your mail, working on the computer (if you can raise your monitor) goofing off, etc. Choose just one on your list and make a new rule that you'll only do it while standing.
Sit on an exercise ball or cushion. If you can get away with it, try sitting on an exercise ball for a few minutes several times throughout the day (all day may be a bit much on your lower back). You can roll around on it while sitting to help stretch the back and you'll be forced to avoid slumping to stay on the ball. If that's not an option, try a cushion like the one offered at Sissel, which promotes good posture.
Bad posture is another big contributor to back pain. If you're like me, you start your day with good posture but gradually end up slumping, sprawling or hunching when your body gets tired. Monitoring posture can turn into a full-time job, but there are some simple ways to make small changes in your body position.
Swinging back legs could strengthen the muscles of hip and back. Stand in the back of a chair and raise a leg up and down without bending the knee. Repeat this for each leg.
Always warm up before stretching exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries causing back pain. Warm muscles are more flexible than cold muscles and are less likely to tear.
There are different forms of physical therapy viz. Passive Physical therapy and Active Physical therapy. Passive physical therapy includes Heat/Ice packs, TENS units and iontophoresis. Active Physical therapy is the exercises like Stretching for back pain exercise, Low-impact aerobic conditioning and strengthening for back pain exercise.
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