Generally, when people experience acute lower-back spasms, the last thing they want to do is exercise to relieve the pain. The usual response is to take it easy and avoid any physical activity. But, after a couple days of rest, this procedure can actually delay the healing process and prolong the lower-back spasms. However, gradual and controlled active back exercises executed properly can alleviate discomfort and realign the spine.
McKenzie Exercises
Before you attempt any form of exercise, you should always consult your physician or physical therapist, first. McKenzie exercises were developed by a New Zealand physical therapist who discovered that by doing specific spine-lengthening exercises, you could reduce pain, due to a lack of disk space. These extension exercises can also reduce the pain of a herniated disk by reducing pain caused by the impinged nerve.
For people with a radiculopathy (herniated disk), this form of exercise may reduce the leg pain that often accompanies this condition by moving the pain from the leg to the back. Back pain is more tolerable and the patient might be able to continue to exercise, avoiding surgical removal of the disk. In addition, people with degenerative disk disease can benefit by doing McKenzie back exercises by relieving pressure off the disks. However, elderly people with osteoarthritis or lumbar stenosis should avoid these exercises.
To begin the McKenzie roll-up exercise, lay flat on the floor and face down. It is important to remember to keep your hips and legs relaxed as you keep contact with the floor. Keep you hands parallel to your shoulders, palms resting on the floor. Take a deep breath and exhale. Using your hands, pull yourself up making sure that the lower half of your body remains relaxed. Hold this position until you need to take another breath. Then, slowly lower yourself onto the mat. Repeat this exercise ten times.
Other Back Exercises
The back flexion exercise is performed on the floor. Lye on the floor and bring both knees to your chest while flexing your head forward so that you're curled into a ball. Hold this position for 8 to 10 seconds. Repeat this exercise 8 to12 times.
The gluteus stretch is done on the up. Bend the right knee to your chest and bring your left leg over the right leg, resting the ankle on the knee. Brace your right hand on the outside of your right thigh and put the left hand on the inside of the right thigh. Using both hands, locked, pull forward. Hold for thirty seconds for maximum effectiveness. Repeat on the other side. Repeat the entire exercise three times and do three to six times each day. You should feel the lengthening of you hamstrings and glutes. But, this shouldn't upset your lower back symptoms.
For the piriformis exercise, lay on the floor, face up. Bring your right knee up. Using your left hand, pull it towards your opposite chest. You feel the stretch in the piriformis in the right glute. Hold the position for at 30 seconds, anything less will not be effective. Do this exercise three times and repeat three to six times daily.
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