At this point, you’ve hopefully begun to explore some of the back strengthening and stretching exercises. Maybe you’ve found some you like and some you don’t. For the time being, stick with them, work on practicing correct form, and then you can adjust your routine in the future by getting rid of some of the exercises and adding in some new ones. The most important element—and the topic of this week’s blog—is consistency! In order for you to make real, lasting changes to your back health and eradicate your back pain, you must be consistent with your plan to strengthen and stretch the muscles of your back. Even a week-long period of inactivity can cause the muscles to tighten up again and lose strength.
Think about your daily exercise patterns—this might be a time that you overhaul those as well—and consider how much time you spend stretching and strengthening the body each week. Choose at least two days per week to perform the back strengthening exercises and at least three days per week to perform the back stretching exercises. If you don’t currently have a weekly exercise plan in place, then this is your chance to begin one! Set aside 30 to 60 minutes, five days a week to take care of your body. If you are just doing the back strengthening and stretching exercises, find a quiet place in your house where no one can disturb you, and focus on performing each exercise with proper form. Performing exercises incorrectly can lead to further injury.
Commit to this plan for eight weeks and you will see an improvement in your back pain. After the eight-week period, explore some new exercises to replace the old ones so that the muscles in your back and core remain challenged and stimulated. You can also get help from your chiropractor or acupuncturist along the way to speed the process and maintain your back health in the future.
Added on 03/30/2010
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