Core training is an excellent method for training your spine. Numerous studies support the role of core training in the prevention and rehabilitation of low-back pain. In addition, exercise programs that include specific core stabilization training tend to be more effective than manual therapy alone (e.g massage) or traditional medical management (pain relievers) for reducing and preventing general back pain. Individuals with low-back pain have a decreased chance of injury, less recurrence of injury, and improved performance measures after undergoing an active rehabilitation program aimed at improving strength and coordination of the core muscles (muscles that support your spine and pelvis). Some common exercises include bridges, lateral tube walking, planks, and bird dog.
A Answers (2)
National Academy of Sports Medicine answered
Gerald M. Silverman, Chiropractic, answeredRegardless of what you may have heard, it doesn't really matter what exercise you do, as long as you get some movement and stimulation into your spine. If you have been sedentary for a while, a modest walking program -- perhaps a ten- to fifteen-minute daily stroll -- is a great place to start. Each week, try to extend your time by a few minutes, until you can comfortably walk thirty minutes without stopping. The goal is to effectively exercise your spine without stressing yourself physically or mentally. I recommend you go about it in a relaxed manner. If you eventually feel like picking up the pace, it should help your cardiovascular system, but the faster rate will make no difference to your spine.
The major reason people stop exercising is boredom, so it is a good idea to select two or three different routes for your walk. Anything you can do to help change the program will help keep your interest. If you are like most people, once you start enjoying the benefits of exercising, you'll actually look forward to doing it. Other great exercises for your spine include swimming, dancing, moderate jogging, tai chi, yoga, or Pilates. All of these routines are excellent daily activities to help avoid chronic pain and maintain good spinal health. Although they do not take the place of the directed stretching or range of motion exercises, they are beneficial supplements.
Find out more about this book:Your Miraculous Back: A Step-By-Step Guide to Relieving Neck & Back Pain