Exercise is an important part of improving and maintaining normal,
comfortable back function. It is important to exercise regularly so that you can
maintain your fitness level.
What are the different types of exercise?
Exercise can be divided into three basic groups:
- Strengthening — using repeated muscle contractions
until the muscle becomes tired
- Stretching or flexibility — slow, sustained lengthening of
the muscle
- Aerobic — steady exercise using large muscle groups
All exercises should be performed slowly and comfortably to avoid injury.
When performing strengthening and flexibility exercises, remember to breathe
naturally. Do NOT hold your breath. Exhale during exertion and inhale during
relaxation.
A program of strengthening, stretching, and aerobic exercises will improve
your overall fitness level. Research shows that people who are physically fit
are more resistant to back injuries and pain, and recover more quickly when they
do have injuries than those who are less physically fit.
Strengthening exercises
Strengthening exercises help increase muscle tone and improve the quality of
muscles. Muscle strength and endurance provide energy and a feeling of wellness
to help you perform daily, routine activities.
Adequate strength of abdominal and back muscles helps stabilize the spine,
allows proper spinal movement and makes it easier to maintain correct posture.
Strong hip and leg muscles are important to use proper lifting techniques and
body mechanics.
Stretching/flexibility exercises
Flexibility is the ability to move your arms and legs through their full
range of motion. Stretching will help improve your flexibility.
Adequate flexibility of tissues around the spine and pelvis allows full,
normal spinal movement, prevents abnormal force on the joints, and decreases the
risk of injury. Stretching also prepares muscles for activity; stretching should
be done before and after each vigorous workout to prevent muscle strain and
soreness, and to help avoid injuries.
When performing flexibility exercises, stretch as far as you can and hold the
stretch for 10 seconds and then ease back. Each stretching exercise should be
performed slowly, with no sudden jerking or bouncing. Bouncing is more likely to
injure or strain a muscle or joint.
Aerobic exercise
Aerobic exercise provides cardiovascular conditioning. It strengthens the
heart and lungs, and improves the body's ability to use oxygen. Other benefits
of aerobic exercise include increased energy levels, improved mood, better sleep
habits, and lower blood pressure. Aerobic exercise also burns calories and
improves your metabolism, helping with weight loss. Some examples of aerobic
exercise include:
- Jogging
- Cycling
- Skating
- Rowing
- Swimming
- Walking
- Cross-country skiing
- Dancing