Stretches/light exercise for back pain

Darkewolfe

So, I'm in a good bit of back pain lately after a pretty hard crash while snowboarding. I've had back pain before, so I didn't immediately make a doctor's appointment, been feeling pretty rough for about two weeks. While I'm going into the doctor ASAP (Monday) I'm going to start icing. I've had to do a good bit of indoor/computer stuff lately and so haven't had the chance to be terribly active. I know some stretching and use of the body is good for back pain. Does anyone have recommendations, especially ones they were given by a doctor for their back pain, on some light activities I can do to try to relieve some of the pain?

The Black Hunter

Stand up straight and lightly roll your head around on your shoulders

Darkewolfe

I guess I should say this is for lower back pain. I need to do head rolls anyway, though.

witch_ie

I was in a car accident recently and ended up with some pretty bad lower back pain myself. I went to a physical therapist and a chiropractor and they both gave me exercises to do that didn't really seem to help much. What did help me was walking a lot - I mean all day a lot, so if you have a chance (and it doesn't hurt too much), try walking more. I found it most helpful when I could walk for long periods of time without having to turn or pause.

Deadfall

Lay on your stomach with your hands straight "up" and your legs straight "down," nose to the ground. Slowly lift up your right arm, pointed forward while simultaneously lifting your left leg, pointed back. Hold for five seconds and return them to rest. Then lift your left arm and your right leg. Repeat 10 times.

Lay on your back and spread your arms wide to your side, palms down on the floor. Bend your knees and lift your feet off the ground. Keeping your back flat on the ground (hands down for support), slowly twist your lower body until your knees touch the ground to the right, then slowly bring them down to the left. Repeat 10 times.

These two have worked for me.

Edit: Also, don't forget to work your abs. Crunches and light leg lifts, especially, can strengthen your back. My doctor told me it was like a suspension bridge.

Darkewolfe

Yeah. I'm going to get back to building my core strength once the current injury settles down. However, it's too painful right now to try to do crunches.

Dark Moon

For the time being, sitting is your enemy. Stand/walk as much as possible. Once you're past the first 24 hours, Do Not Ice , but rather heat the sore area. Icing an injured back when it's no longer inflamed is a recipe for causing spasms that'll do even more harm (and cause a fantastic amount of pain).

Once you're better, start a weight lifting routine that includes deadlifts and squats. In addition to giving you a core of steel, it'll fix your walking/sitting posture!

necroSYS

Deadfall wrote: »

Lay on your stomach with your hands straight "up" and your legs straight "down," nose to the ground. Slowly lift up your right arm, pointed forward while simultaneously lifting your left leg, pointed back. Hold for five seconds and return them to rest. Then lift your left arm and your right leg. Repeat 10 times.

This is seriously the best low-impact low back exercise I've ever found. My back was fucked up to the point that standing up or walking for more than a few minutes hurt. I did those for a few weeks and I was right as rain.

Fiziks

I had a lot of lower back pain when I was in middle school/high school. The funny thing was that the trainer/personal physican/team doctor, all told me to really stretch my hamstrings. Apparently, if your hamstrings get really tight, they pull on your back muscles, causing pain.

Also, an important thing to remember when doing any stretches is to breathe. Holding your breath is only going to tense you up, and is counter-productive. Basically, you want to hold every stretch for about 30 seconds total, taking deep breaths. According to my trainer in high school, the first 15 seconds of a stretch, your muscle naturally tense up. It's only after those initial 15 that your muscles begin to relax somewhat and stretch. Every time you exhale, try to stretch a little further, but don't do it to the point of discomfort.

Another good stretch for your lower back would be to get into (for lack of a better description), muslim prayer postion. You want to slide your arms out as far as you can, while keeping your rear end on your feet.

Darkewolfe

Thanks for the tips. I did the laying on your stomach and lifting opposite limbs exercise today. I think I'll keep it up.

I'm afraid to stretch my hamstrings. My coaches yelled at me constantly in high school and college for how terribly inflexible I am. I'm afraid I'll screw something up.

The Black Hunter

Darkewolfe wrote: »

I guess I should say this is for lower back pain. I need to do head rolls anyway, though.

Head rolls, trust me, stand straight, and lightly loll your head around your shoulders