When you’re feeling back pain, your impulse could be to keep your back immobile so that you don’t trigger further pain. This idea could seem like it would be especially true for including resistance into your workout in the format of weight machines, free weights or – alternatively – resistance bands.
Movement can assist with relieving back pain however only the right kind. Make sure that you avoid workouts which put too much stress and strain on your back. So which exercises should you choose to do? That partly is dependent on how intense your pain is in addition to what caused it. So, you should always get the approval of your doctor before doing any heavy exertion for lower back pain.
Strength Training Assists With Developing Muscle Health
When you have back pain for a protracted period of time, your back muscles could have less mass, greater fatty content in addition to more stiffness. This can cause them to fatigue more easily which results in increasing pain. Over time, this pain and easy fatiguability could lead to fear of movement, resulting in deconditioning and instability in your back.
Weight training exercises could improve the health of your back by:
- Enhancing the functioning of the muscles in your back and core
- Increasing muscle strength
- Building your lean muscle mass
- Enhancing the range of motion of your spine
- Lessening your body fat
Weight training exercises work on the basic principle of progressively increasing the loads, as tolerated, to gradually improve your capacity of performing daily activities.
How Much Pain Is Too Much?
Some slight discomfort and pain can be anticipated anytime you begin a new workout. As you work your way back to improved health – and your muscles strengthen – this pain and discomfort should disappear. However, when a fitness routine causes moderate or severe pain symptoms that last longer than 15 minutes, you should stop the exercise and then check in with your doctor.
One of the tried-and-trusted core-strengthening workouts is the partial stomach crunch. Partial crunches assist with building strength in both your lower back and related stomach muscles. This makes it the perfect exercise for people who suffer from spondylosis.
Here’s how you can get the most out of partial crunches:
- Lie on your back. Make sure that you keep your feet flat on the ground and have your knees bent.
- With your hands behind your head, or alternatively with arms crossed around your chest, raise your shoulders off of the floor. Make sure that you keep your stomach muscles tight.
- Breath out while you raise your shoulders. Don’t lead with your elbows (or yank your neck off the floor with your arms).
- Hold for a second. Next, lower your body back down to the floor in a controlled manner.
- Repeat for between eight and 12 repetitions. Remember to always follow proper form, which prevents excessive spine stress. Keep your feet, tailbone, and lower back against the floor throughout the exercise.
There is so much to learn about strength training. To learn these pearls of wisdom, sign up for our Personal Training Diploma. Follow this link for more information.