Wellness ProgramsSome of the causes of lower back pain are significantly more sinister and complex than others, however a universal constant is the need for an effective regime of specific exercise to strengthen support for the spine. A non-specific exercise program can never expect to achieve the level of support required.
Within 72 hours in a healthy body, muscles can begin to lose strength, and in so doing can reduce their ability to support and mobilise the spine. This is the case in a relatively healthy body, and sooner in the not-so-healthy. Fortunately, the restoration of necessary specific spinal support strength, generally speaking, is a relatively simple and attainable task for most back pain sufferers, provided the task is approached in a systematic and incrementally organised manner.
The lengthening of muscle fibres is achieved by performing appropriate stretching, and so by combining the two activities of specific exercises AND corresponding appropriate stretches, all done in a proper, routine and regular manner, will result in the vital elasticity necessary for a healthy and efficiently functioning spine. As a general rule, most resistance exercises predominantly achieve the shortening of muscle fibres only. Yet the restoration of specific strength represents only one half of the formula for essential elasticity within the soft tissue that supports the spine.
The sequence of the activities is also critical. The essential sequence is to first gently warm up in a non-load-bearing and non-impacting manner; next, to do appropriate stretches. This is then followed by the exercise regime. The sequence concludes by a warm-down [if necessary] and finally with a repeat of the stretching.
Because there are three movement functions of the spine, it is impossible to do only one stretch in order to involve all of the muscles. The series of stretches must include all of the muscles that directly or indirectly relate to the mechanical support of the spine. It is essential therefore to do at least THREE effective stretches both before and after the specific exercise/s.
Stretching not only assists in the restoration of elasticity, but also helps to rid the muscle of waste products, and assists in the restoration of the body’s naturally occurring symmetry. During the specific exercise/s, dependent on the duration and severity of the exercise/s, a build-up of deposited waste product may remain within the muscles/s. Failure to stretch effectively invariably produces an asymmetrical [non-symmetrical] body pattern.
The maintenance of specific spinal support strength will better enable the spine to be less vulnerable to potentially degenerative compression. Having said that, it is crucial to embrace the fact that even a healthy, non-painful spine requires systematic and routine de-compression in order to remain pain-free. As a consequence of this knowledge, specific spinal support strength exercises will better equip the human spine to cope with various weight-bearing activities.
By combining the principles of restoration of elasticity, symmetry and de-compression, the spine invariably possesses the capacity to recover however without respecting these principles, no amount of lower back pain exercises can expect to achieve anything more than temporary pain relief, at best.
