BackCare recommends seeking advice from your GP or Chartered Physiotherapist before taking up any new exercises.

Back experts agree that keeping active can be of great benefit for people with back pain.

Even relatively easy exercises, such as walking and swimming may help in the following ways:

Lessen your back pain

Strengthen the muscles that support your spine

Improve balance and posture

Improve circulation

Keep weight under control

Improve your appetite

Lessen the risk of heart disease and osteoporosis

Help sleeping and become more mentally alert

SAFETY

It is vital to exercise safely:

Start gently

Always warm up

Pace yourself

Cool down afterwards

Do not exercise if you have a cold/flu, or if you are taking antibiotics. Contact your GP for advice, particularly before exercising if you are pregnant.

Energy - don't eat a large meal before exercising, a light snack 2 hours before will keep energy levels up (e.g. pasta, rice, potatoes, bread etc).

AEROBIC FITNESS

A minimum of 20 minutes at least three times a week is recommended for improving aerobic fitness. To monitor your heart rate during exercise, this can be calculated by subtracting your age (in years) from 220 and multiply this by figure by 0.7.
For example: 30 years = 220 - 30 x 0.7 = 133 SELF-HELP A selection of self-help exercises described below are taken from The BackCare (National Organisation for Healthy Backs), 'active back care' booklet. TRANSFERSUS ABDOMINIS EXERCISE
On all fours, shoulders and hips square over your hands and knees with your back flat. Draw your stomach up, inwards towards your spine. Hold for 10 seconds breathing normally. Release slowly and repeat 10 times.

PASSIVE EXTENSION EXERCISE
Lying on your front, hands under shoulders. With hips on the floor slowly push up onto your forearms. Hold for 10 seconds breathing normally. Release slowly and repeat 10 times. You can progress to push up onto your hands.
Do not do this exercise if you have been diagnosed with 'spondylolisthesis'. If you are in any doubt, seek specialist advice. WARMING UP Prepare the body for activity and lessen the likelihood of any injury, before doing exercise, limber up for about 5-10 minutes and remember to keep warm. PELVIC TILT EXERCISE
Lying on your back with knees bent and feet flat on the floor, lift one leg up to your chest holding with your hands for a count of 3. Repeat with each leg 5 times to each side alternately.

 

FLEXION EXERCISE
On all fours, shoulders and hips square over your hands and knees with back flat. Arching the back let your tummy sag towards the floor, lowering the head now haunch the back upwards. Gently move from each position 10 times.

 

KNEE DROPS EXERCISE
Lying on your back with knees bent and feet flat on the floor. Keeping the knees together and lower to the right side, bring up to the centre and up to the left side, shoulders should be on the floor at all times. Repeat 5 times to each side.
COOLING DOWN
Cooling down should last 5-10 minutes depending on how much activity you have done. STRETCHING It is important to do your stretch after your exercise programme, when your muscles are warm. You should not have any pain. Do not bounce at the end of the stretch, just maintain a slow comfortable stretch for 15-30 seconds, repeat each stretch 3 times. FURTHER IMFORMATION

BackCare - The National Organisation for Healthy Backs 16 Elmtree Road, Teddington, Middlesex TW11 8ST

BackCare runs patient-oriented research projects in to the causes and treatments of back pain. They also publish a range of information including books, videos and a quarterly magazine.

To obtain further information you can contact BackCare on 020 8977 5474 or e-mail them on This e-mail address is being protected from spambots. You need JavaScript enabled to view it or link to their web site by clicking here.

Registered Charity No. 256751 © BackCare, 2000

Contact Trinity House Practice on: 01625 500777