Lower Back Pain Exercise for Pain Relief
There are many causes for lower back pain, some are significantly sinister and more complex than others. What is universal though, is the fundamental need for a regime of specific exercise to strengthen support of the spine. General exercise can never expect to achieve the support required.
Fortunately, restoration for most sufferers of the essential specific spinal support strength, generally speaking, is a relatively simple and not too-time-consuming task, provided it is done in a systematically incremental manner. Though it is important to know that in 72 hours in a healthy body muscles can begin to lose strength, and in so doing can reduce their ability to support and create movement to the spine. As importantly, the loss can begin in less time in a not-so-healthy body.
Generally, most resistance exercise predominantly achieve only the shortening of muscle fibres, however the restoration of specific strength represents only half of the formula needed for essential elasticity within the soft tissue supporting the spine. The lengthening of corresponding muscle fibres is achieved by performing appropriate stretching. Combining the two activities of specific exercises AND the corresponding appropriate stretches, all done in appropriately, routinely and regularly, will result in the vital elasticity needed for a healthy back to function correctly.
The sequence of the activities is also critical. The essential sequence is to first gently warm up in a non-load-bearing and non-impacting manner; next, to do appropriate stretches. This is then followed by the exercise regime. The sequence concludes by a warm-down [if necessary] and finally with a repeat of the stretching.
Because there are three movement functions of the spine, it is impossible to do only one stretch in order to involve all of the muscles. The series of stretches must include all of the muscles that directly or indirectly relate to the mechanical support of the spine. It is essential therefore to do at least THREE effective stretches both before and after the specific exercise/s.
Stretching helps to rid the muscle of waste products, assists in the restoration of the body’s vital natural symmetry, as well as to assist in the restoration of elasticity. During the specific exercise/s, dependent on the person’s condition, duration and severity of the exercise/s, a build-up of waste product may remain deposited within the muscles/s. Failure to effectively stretch invariably produces an asymmetrical [non-symmetrical] body pattern.
Clearly, specific spinal support strength exercises will help equip the human spine to cope better with various weight-bearing activities. The maintenance of specific spinal support strength will better enable the spine to be less susceptible to potentially degenerative compression. Having made that comment, it is also crucial to embrace the truth that even a healthy, non-painful spine still requires systematic and routine de-compression to remain pain-free.
Without respecting the principles of restoration of elasticity, symmetry and de-compression, no amount of lower back pain exercises can expect to achieve anything more than temporary pain relief, at best. When we respect the principles, the spine so often possesses an impressive capacity to recover.