A typical response to experiencing back pain is to take it easy – either staying in bed or at least avoiding any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.

Recently, I suffered a serious back injury at the studio, resulting in emergency spinal surgery.  Four days post-op, I was back in the studio, albeit, on light duty, but already engrossed in my rehabilitation program.  Actually, I began a basic rehab program consisting of gentle stretching and range of motion exercises followed by ice and moist heat, only 48 hours post-op.  It’s now been five days since my surgery and I’m up and walking ¼ mile a day at a slow pace, emphasizing an even gait and erect spinal posture.  My goal is for a complete recovery within 2 to 3 weeks post-op.

When done in a controlled, gradual, and progressive manner, active back exercises distribute nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments and joints healthy. Consequently, a regular routine of lower back exercises helps patients avoid stiffness and weakness, minimize recurrences of lower back pain and reduce the severity and duration of possible future episodes of low back pain.

Depending upon the patient’s specific diagnosis and level of pain, the back pain exercises and rehabilitation programs will be very different, so it is important for patients to see a spine specialist trained to develop an individualized program of back exercises and to provide instruction on using the correct form and technique.

For most back conditions, active back exercises and stretching – not rest – are typically necessary to help reduce pain and encourage healing.  And, to be effective, a patient’s program of back exercises should be comprehensive, working the whole body, even if it targets the back.

Make stretching an integral part of your routine for back exercises.  Almost everyone can benefit from stretching the soft tissues – the muscles, ligaments and tendons – in the back and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and reduced motion can actually accentuate back pain. Stretching different muscles and ligaments during back exercises is essential for gaining and maintaining mobility and flexibility. Patients with chronic back pain may find it takes weeks or months of stretching to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of low back pain typically follows the increase in motion experienced via back exercises.

A balanced workout of back exercises should include a combination of stretching, strengthening, and low impact aerobic conditioning.   Remember, prevention is the best way to ensure that you enjoy years of exercise and good health.

To attain better health and optimize fitness levels, most people engage in the 3 most popular components of physical fitness.

1) Diet and Nutrition
2) Cardiovascular Exercise and
3) Strength Training

Unfortunately, very little attention is paid to the 4th component of physical fitness.  Most people tend to ignore this particular component completely and most beginners are uneducated and unaware of its benefits.

So, what is the 4^th component?  Stretching!  With most people, stretching is not a priority when it comes to weight loss, strength gains or improving ones way of life.

Beginners should include stretching in their routine to speed up recovery, reduce muscle soreness, correct their posture and allow for improved and better range of motion at the shoulder, hip and knee joints and at the lumbosacral and cervical spine regions.

Experienced exercisers should optimize their workouts by stretching regularly to help overcome plateaus, increase the range of motion in various free weight exercises, speed up their recovery and help correct any muscular imbalances from years of lifting weights and not stretching or over training specific muscles.

As we age, most people will lose strength and lean muscle due to the aging process along with joint flexibility. A lesser range of motion can lead to injuries, falls, aches, pains and breaks. Stretching becomes that much more important for people who are getting on in years and will help prevent injuries while allowing for an improved range of motion at joints that have become stiff and sore over the years.

There are many great ways to stretch. Whether you enjoy waking up and stretching first thing in the morning or prefer to stretch right before bed, stretching in general will dramatically increase your fitness level and well being while relieving stress and improving your quality of life. As I’ve stressed to all of my clients, stretching only takes 5 to 10 minutes a day. During exercise, it is best to stretch lightly during your warm up and then more intensely at your cool down. You can also stretch target muscles in between sets to shorten workouts and give you something to do during rest periods. A minimum hold of 10 seconds per stretch for starters is recommended but you can hold a stretch for up to 30 seconds as your flexibility improves for greater benefits.

Here is a list describing many benefits of stretching.

* Improved flexibility will allow for a fluid and full range of motion making day to day tasks easier.
* Stretching during a warm up improves blood circulation, warms up muscles and prevents injuries.
* Stretching after workouts will reduce muscles soreness and speed up your recovery.
* Stretching also improves body alignment, prevents muscle imbalances and corrects postural challenges.
* Improved posture and body alignment will help prevent lower back problems.
* Stretching is a great way to relieve stress.
* Stretching between sets is great active rest and can help flush out lactic acid quicker.
* Stretching in general will increase and improve your muscular strength and your cardiovascular fitness level.
* Stretching can improve performance in sports.

Remember, it’s never too late to begin a regular exercise regimen that includes all 4 components.   Sart today!  You’ll be glad you did!