Active recovery from chronic back pain.
Having treatment for chronic back pain? Don’t overlook rehabilitation. It is an essential part of any recovery programme if you want to avoid the recurrence of pain.
Once the cause of each episode of pain is pinpointed and treated. An exercise programme can draw up and supervised to help prevent recurrence.
Ideally, personalised stretching exercises for flexibility and strength should be introduced gradually and monitored carefully.
A proper rehabilitative programme should combine the following four important elements:
- Flexibility stretching
- Aerobic exercise for endurance
- Resistance exercises
- Strength, balance and coordination exercises
When stretching your muscles you should be doing it slowly and gently. After around ten seconds the stretch starts to have maximum benefit. A stretch should be held for at least 20-30 seconds. It is important not to bounce as you stretch, which may cause damage and does not improve flexibility.
Aerobic exercise releases stress-reducing hormones and burns fat and also increases your sense of well-being. It therefore, works in two ways. Firstly it will be strengthening muscles to make pain episodes less likely. Secondly, it will also reduce the tension that can cause initial injury.