But I’ve kept at it anyway and just in the last couple of days, I’ve felt a little better, so maybe it will work in the long run?

If anyone out there really cares, I apologize for not having posted lately. It’s just increasingly hard to motivate myself, even when the pain isn’t getting me down. I have to take care of my ailing mother (who is also ailing financially) and this site isn’t bringing in a penny anyway… so, sorry, but I have to concentrate most of my energies elsewhere, y’know?

I hope a few have found something here they’ve found worthwhile, but if not, it didn’t cost you anything but a few moments of your time. There are plenty of sites out there who will give you nothing for some hard-earned something, so at least you got nothing for nothing here.

Well, that’s one way to look at it anyhow. Your mileage may vary.

Anyway, I still find that stretching and yoga and inversion are among the very best sources of relief, at least for me, so in that spirit, here’s a little video of a yoga instructor showing exercises for lower back pain:

Sometimes back pain is due to weak abdominal and back muscles. As a consequence, many physicians recommend, rather than prolonged bed rest for back pain, light physical activity, sometimes in conjunction with pain relief medication and other proactive treatments.

While what is appropriate depends on the cause and severity of your condition, physical activity may not only provide pain relief, but may also help prevent future injury. Along with pain relief medication, many physicians and therapists tailor individualized exercise routines to treat patients who suffer from various types of back pain.

A typical program may involve a variety of strengthening  and stretching exercises, as well as endurance training and targeting flexibility in problem areas.

The potential benefits of an exercise program for back pain may include immediate, short-term pain relief; stretching of tight, contracted muscles; strengthening of weak muscles; the reduction of mechanical stress on the back; stabilizing the back; increasing the ease and efficiency of body movements; and improving posture — all of which may help prevent future injury and future back pain.

A Basic Exercise Program for Back Pain Relief

A very basic exercise routine for coping with back pain involves strengthening not only the back, but the supporting muscles as well. If you have any other health problems, such as osteoporosis, a recent injury, arthritis or any other troublesome condition, start the exercises only after consulting with your primary physician. Even then, we suggest you begin as slowly and as gently as possible. (Note that when you exercise, it is very important to learn how to distinguish between pain and exertion. Pain is a signal from your nervous system that a certain activity is wrong or harmful for you in your current condtion. If you experience such pain when you're exercising, including back pain, you should stop and only try again with milder exercises that you find comfortable.)

These are mostly for lower back pain as that's the most common, but can sometimes help with many other, related problems.

Exercise #1 For Back Pain Relief:

Abdominal contractions: Find someplace comfortable, flat and firm. A carpeted floor would do fine. Lie on your back and bend your knees.  Place your hands below the ribs and tighten your stomach muscles. This is meant to squeeze the ribs toward the back. Be careful not to hold your breath, and try to keep your muscles contracted for about five seconds. Release and relax for about ten seconds. Repeat this exercise about ten times if you're up for it.  Otherwise, work up to that as you can.

The purpose of this exercise is to gently stretch your back muscles.

Exercise #2 Prevention of Back Pain:

Most health experts recommend you continue an exercise routine to keep your back strong and flexible even if you no longer have back pain. You will wish to choose exercises that align your body properly and thereby help to improve your posture. This is to prevent your back pain from recurring, or at least to reduce the risk or frequency of it recurring. One commonly recommended exercise that can help improve your standing posture is to "curl" against the wall: In a standing position, place your back against the wall with your heels about six inches away from the wall and bend your knees as you drop your head and shoulders.  As you pull your stomach muscles inward,. slowly roll up — envisioning in your mind that you are doing it one vertebra at a time — until your back is again flat against the wall. Repeat this exercise a few times, but do not work beyond your comfort level.

Exercise #3 Prevention of Back Pain:

Exercises that work the abdominal muscles are frequently a vital part of a physical therapy program designed to prevent back pain. One example, diagonal crunches, not only strengthen such muscles, they will also keep your tummy from sagging (if that sort of concern is important). Again, find someplace comfortable, flat and firm and lie on your back. Place your hands behind your head and bring your knees slowly to your chest. You want to cross your feet at the ankles and keep your knees at right angles relative to your waist. Exhale slowly while raising your trunk, first moving your right elbow as much as you can (without straining too much) toward the left knee. Then slowly lower your trunk. Repeat with the left elbow and the right knee. Repeat this exercise about ten times if you're up for it, or else try to work up to it after a few days.

Additionally, to improve your overall fitness, you may want to include some exercises for building stamina, such as aerobics. Make sure you have some conditioning and some flexibility before you start, and start slowly, and only after consulting with your primary care provider. This type of exercise can be rigorous and there is a significant risk of further injury if you are not careful. Be sure you always warm up your muscles cool down afterward. This is true any time you are preparing to exercise, and especially so for this more demanding type of exercise. Walking, for example, and bicycling, and swimming are all relatively safe and can provide excellent aerobic conditioning. But we do not recommend jogging. Unless you are of a very light build, it can damage your joints.

A variety of other exercises, therapies and programs, of course, are available to help alleviate, reduce and prevent back pain. Some of these programs are:

• Tai Chi Chuan

This is a gentle martial art form. It focuses on concentration for the mind while exercising the body. The movements tend to be slow and steady and relax muscles and ease tension. Some people with back pain find this technique very helpful.

• Yoga

Although already discussed in other posts, it bears repeating here. This is an ancient Indian tradition and it involves a very wide range of exercises that include postural and breathing exercises as well as mental discipline and meditation. Many yoga postures focus on increasing spinal strength and flexibility, which can provide back pain relief. According to some researchers, regular yoga practice can also stave off certain types of chronic back pain. Further, many yoga practitioners, including our founder, experience a feeling of deep relaxation and mental well-being after a good workout.

• Chi Kung

Also known as Qigong, this is is an ancient Chinese system. It focuses on breathing and posture as well, and also emphasizes the the mind, i.e., concentration.

• Feldenkrais Method

The goal of this technique is to improve the ease and efficiency of body movements by increasing your awareness of your body and your movements, as well as teaching you how to recognize and correct muscle tension.

• Buteyko Breathing Technique

This is a Russian therapy that involves slow breathing and holding the breath. Its practitioners claim that this technique can reduce muscle tension and thereby provide back pain relief.

We'll try to cover these techniques in more depth in a future post, but that's about it for now.

In summation then, exercise can be a vital component of an effective treatment program for back pain. Finding what's right for you and your condition should be your paramount concern. Consistently and safely strengthen your back, improve your stamina and fitness, and you may just discover one day that the pain is gone.

This looks like pretty good advice. Just be careful! And don’t even try it if your pain is severe — at least not without medical advice and supervision!