Categories of Therapeutic Exercises for Back Pain
Therapeutic exercises are typically performed or learned under the guidance of a physical therapist and use a combination of the approaches described below.
1. Core-strengthening exercises
Core-strengthening exercises help build strength and endurance in the core muscles, significantly reducing pain and improving functionality in the lower back.
Easy-to-perform core-strengthening exercises to relieve back pain include the pelvic tilt, cat-cow pose, bird dog, high and low planks, crunches, and exercises performed using a Swiss ball (or exercise ball).
2. Lumbar stabilizing exercises
Aerobic or cardiovascular exercise not only helps maintain a healthy heart but also heals the spinal muscles.
Simple aerobic exercises for back pain include brisk walking, a stationary bike, and an elliptical trainer. Low-impact aerobic conditioning can be achieved through aquatic exercise. The buoyancy of water supports the body's weight, reducing stress on the spine and allowing for a greater range of motion.
3. Aerobic exercises
Strong spine needs strong hips and legs to support the lower body, and to walk, bend, and twist effortlessly. Inefficiency of the muscles in the hips and legs has been proven to cause spinal instability and pain. Stretching exercises can activate and strengthen these muscles, such as the iliopsoas and hamstrings; improve coordination between the hip and spine; and aid in the transfer of forces across the lower back, pelvis, and legs.
4. Postural training
Posture correction exercises aim to stretch and strengthen the back and abdominal muscles and the kinetic chain, which help stabilize the spine.
Common posture correction exercises include calf stretching, seated squats, pelvic tilts, and abdominal strengthening exercises.
Duration of a Physical Therapy Program for Low Back Pain
- The total length of an exercise program depends on the severity and duration of the low back symptoms.
- For chronic low back pain, physical therapy typically starts with an 8-week program performed under the guidance of a physical therapist.
- A longer-term maintenance or rehabilitation therapy is prescribed after the guided phase, which can be done at home.
