|
| Exercises to reduce lower back pain |
|
Question:
My doctor recently gave me a page with eight exercises to do to releive
my constant lower back pain. Strengthening the muscles in lower back
to help support my torso, rather then completely relying on the spine
for this support.
The sheet says to start with 5 repetions of each excersise. My
question is this:
Assuming I can do the eight excercises without increasing my lower back
discomfort, What is the optimum/maximum number of repetions of each
excercise I should aim for ?
Answer:
Start at the recommended level and move up slowly. Don't make big
jumps because there may be repercussions outside of the exercised
muscles. Even if this is not an aerobic program, the whole body needs
to adjust to the new reality. There was an exercise book with some of
the aerobic programs used by the Canadian Air Force.
They started slow
and worked up gradually, spending several days at each level before
adding five more repetitions. I tried to accelerate that and quickly
hit a plateau where I couldn't do any more. After I backed off closer
to the recommended level I began to progress again. The muscles were
getting ahead of their energy supply.
How much time do you have each day to exercise? That would be the only
practical limit. But, you will reach a point where more repetitions
does not improve your condition, or a level where you are comfortable
around the clock. At that point, discuss it with whomever recommended
the exercises to determine how to maintain that state, or if
additional or alternative exercises might be more helpful.
My lower back pain goes away at 80 situps per day, but I need more
than that to actually feel comfortable. By that time I also need other
exercises to balance out the added strength and maintain flexibility
in adjacent areas.
 |
|
|
|
