Welcome
Exercise
A regular exercise program will help you to increase your strength and mobility, as well as help to manage weight and contribute to general well being and mental and emotional health. An exercise program should be regular — preferably daily — and consist of three components: stretching, strengthening and low-impact aerobic conditioning.
Stretching
Stretching works the muscles, ligaments and tendons in the back and around the spine, as well as hamstring muscles in the back of the thighs. For some basic stretches, see Exercises for Your Back.
Strengthening
Strengthening your "core" — the muscles around your spine, back, and neck — helps prevent injury, as well as relieve strain on your spine and subsequent pain. Exercises can help to "teach" the spine how to stay in proper position and other muscles how to help in lifting, twisting and supporting. Performed regularly, these exercises can help distribute weight and strain more easily across your body and can help keep your back strong, healthy and well positioned. For some basic strengthening exercises, see Exercises for Your Back. For exercises specific to your condition, talk with your doctor.
Low-impact Aerobic Conditioning
Aerobic exercise is key to the ongoing maintenance of a healthy back. Best when done regularly, the following low-impact forms of exercise can also help in managing weight, further relieving stress on the spine.
- Walking
A great form of exercise, walking is gentle on the back and can be incorporated easily into most patients' schedules and lifestyles. - Bicycling
Some patients find bicycling equally effective when walking is not comfortable or just for variety. In adverse weather, stationary bicycling can have the same benefit. - Swimming and Water Therapy
Swimming and other forms of exercise in the water minimize stress on the back, while providing support and gentle resistance. - Other Forms of Exercise
Many sports and activities are enjoyed by people who have a history of back problems or back and neck pain. You may need to make modifications to your activities, be more conscious of your movements, or wear a brace to feel more comfortable or protect yourself from injury, especially if the activities are extreme or employ a lot of bending or twisting. Ask your doctor about what forms of exercise are safe for you and how you can build your strength and mobility to continue enjoying your favorite activities.