Exercises for Back Pain by William Smith

Author:William Smith [Smith, William]
Language: eng
Format: epub
ISBN: 978-1-57826-391-2
Publisher: Hatherleigh Press
Published: 2010-12-28T00:00:00+00:00

Elements of Exercise

The Exercises for Back Pain program design incorporates the following components, which were discussed earlier in this chapter.

Stability: Increasing strength in the hips, torso, and shoulders (application of stability)

Stamina: Development of Energy Systems (increasing endurance and work capacity)

Movement: Flexibility, soft tissue, balance (for coordination and fall prevention)

CHAPTER FIVE

Rules of the Road

Exercise Precautions

Basic Exercise Guidelines

In August 2007 the American College of Sports Medicine and the American Heart Association released a new series of guidelines for physical activity geared towards healthy populations. Below are the highlights.

Build your activity levels slowly and progressively over time. Utilizing the guidance of a fitness professional should be considered.

Strengthening and stretching muscles can take stress off joints with arthritis pain.

Break up the amount of time you work out. Instead of performing 30 minutes of continuous exercise, utilize shorter 10-15 minute segments of swimming, biking, and strength development. Consistency and quality of technique in movements are paramount, quantity can be increased. Work up to 4-6 days per week of moving your body with 45 minutes to 1 hour of continuous activity as your goal.

Fall prevention has become a very important aspect of fitness programming. Exercises that utilize balance, coordination, and multitasking (catching a ball while standing on one leg) are becoming more common. Creating confidence in one’s movement capabilities leads to greater independence and improved quality of life on a daily basis.

The body learns through movement not isolation. Multi-joint exercises such as squatting, dead lifts, pulling, rotational patterns, and extension (prone extension lifts on this page) teaches muscles to work together, ultimately increasing stability of the joints in a more effective way. For example, the muscles in the front and back of the leg (quad/hamstring, respectively) are both working when standing on one leg, hence creating greater coordination between the lower body muscles.

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