Only headache is a more common neurological complaint in America than back pain. About eighty percent of the population suffers at some point from lower back pain. It does not discriminate by gender, and for many of us it occurs roughly between the ages of thirty and fifty, related to the onset of aging.

There are different forms of back pain, including lower back pain, middle back pain, upper back pain, and low back pain with sciatica. Muscular problems and nerve problems are common causes of back pain. More serious and chronic conditions include arthritis and degenerative disc disease.

Most back pain can be helped or even eliminated with self-therapy, whereas more serious and ongoing conditions can be addressed by seeing a doctor, a physical therapist, or specialists in a wide range of alternative modalities (e.g., acupuncture) relating to back pain exercise therapy.

Self-Therapy: Find the Comfort Zone

Most lower back pain does not require surgery. Medication usually provides effective short-term relief, sometimes by using a combination of over-the-counter and prescription drugs. Check with your physician before taking drugs for ongoing pain relief, however. Some medications, even over the counter, may have unwanted and even dangerous side effects.

Ice and heat help some individuals manage back pain, with cold compresses recommended for the first 48 to 72 hours following onset of pain. Ongoing bed rest should not exceed the first 48 hours. After that, the best self-therapy appears to be gentle exercise and regular movement, even a little bit each day, such as the aerobic exercise available by walking, bicycling, swimming, or wading in waist-deep water. In addition to aerobics, stretching and strengthening exercises that move you into comfortable positions are most likely to benefit you. You can find many useful instructional videos by searching YouTube for “back stretches” and “back strengthening exercises.”

Below is a list of ideas to help get you started with your own back pain exercise therapy:

Extension Exercises. These stretch tissues along the spinal front, strengthen back muscles, and sometimes reduce herniated disc pain. If your back pain is relieved by standing and walking, these may work well:
– Bird Dog (alternating arm and leg)
– Back Extension Press-Up

Flexion Exercises. These strengthen stomach muscles, among others, while stretching back muscles and ligaments. If your back pain is relieved by sitting, these may work well:
– Curl-Up
– Knee-to-Chest

Other Stretchers And Strengtheners:
– Pelvic Tilt
– Hip Flexor Stretch
– Hamstring Stretch
– Prone Buttocks Squeeze
– Wall Sit
- Bridging

To avoid aggravation of lower back pain, avoid these exercises: sit-ups, curl-ups, leg-lifts, toe touches while standing, and lifting of heavy weights above waist level, such as bicep curls or standing military press.

Again, for ongoing pain, your best bet is to see your healthcare provider to discuss an exercise program, in order to ensure that your exercises do not increase your symptoms.

Physical Therapy: Professional Help with Managing Your Back Pain

Physical therapy helps individuals learn new and effective strategies for managing conditions such as ongoing back pain and repetitive stress injury. Typically, referral to a qualified therapist is made by a doctor. For chronic back pain, a physical therapist can design and supervise an individualized exercise program for use at home, with follow-up at regular intervals to monitor progress, and modify program as greater strength and flexibility develops. Often, patients practice exercises during appointments, and receive feedback on physical form and other finer points. Physical therapists can also provide therapeutic bodywork and other forms of movement therapy.