616281181
Spinal Pain and Spine Exercises
The most significant factor contributing to spinal pain syndromes is a sedentary lifestyle. Today, the average person spends most of their life sitting—working in a seated position (often at a computer), commuting in vehicles, and ending the day sitting on the couch in front of the TV. Such limited or even complete lack of physical activity can lead to severe spinal conditions.
On the other hand, excessively strenuous physical labor can also cause disruptive spinal pain. Overloading the spinal structures accelerates the wear and tear of vertebrae and intervertebral discs. One of the most common mistakes during physical labor is lifting heavy objects incorrectly. Performing this motion with straight arms, straight legs, and a curved back significantly increases the forces acting on the spine. Weak muscles can lead to displacement of the intervertebral disc, compressing nervous system structures. Therefore, it is crucial to learn basic spine exercises that can help alleviate pain.
Obesity is another major problem in the modern world. Excess weight places significant strain on the knees, hips, and the entire spine, accelerating wear and tear, such as joint surfaces and intervertebral discs. This results in degenerative changes and accompanying pain, limiting spinal mobility. This creates a vicious cycle, as reduced mobility can further exacerbate weight gain.
Stress is a common cause of spinal pain. Although it does not affect everyone, many individuals are susceptible to this factor. Workplace stress, problems at home, the fast pace of daily life, lack of relaxation, improper rest, and hyperactivity increase muscle tension, leading to pain. Psychologists urge reducing stressful situations that contribute to various conditions, including spinal problems. Learning basic spine exercises can help alleviate tension caused by stress.
Common Causes of Spinal Pain
Spinal pain often results from a complex overload process involving several interacting factors:
- Injuries to the musculoskeletal system.
- Improper sitting and standing posture during work or daily activities.
- Obesity, which causes joint overload and accelerates joint surface wear.
- Tall stature.
- Pregnancy, where hormonal changes loosen ligaments, disturbing body mechanics, and shifting the center of gravity forward, causing spinal pain.
- Sports involving large muscle groups.
- Heavy physical labor exposing the spine to shocks.
- Assembly line work, involving frequent bending or twisting movements.
- Depressive states accompanied by reduced physical activity.
Spinal Pain – Rehabilitation Using Spine Exercises
Patients presenting with spinal pain undergo examinations, including clinical tests and assessment of tissue tenderness in the painful area. Posture is analyzed during walking, sitting, and standing. A visual inspection identifies specific body points for symmetry evaluation (e.g., head, shoulders, shoulder blades, nipple line, waist angles, navel, pelvis, knees, and feet) and spinal curvature. Diagnostic imaging, such as MRI or X-rays, may also be ordered.
Spinal pain rehabilitation should be individualized. While planning rehabilitation, the therapist must choose spine exercises tailored to the specific spinal disorder, as each posture defect involves different muscle imbalances. Below are examples of positions and exercises that can be performed at home.
It is essential to remember that if severe pain symptoms occur during these exercises, a doctor or physical therapist should be consulted to develop an individualized treatment plan. For acute pain, an antalgic (pain-relieving) position may be beneficial.
Home Exercises for the Spine
Exercise 1: Lying on the Stomach on a Fitness Ball
Lie on your stomach on a fitness ball, relaxing your arms and legs by resting them freely on the ground.
Exercise 2: Lying on the Back with Legs on a Fitness Ball
Lie on your back with a pillow under your head. Rest your bent legs (at the knee and hip joints) on a fitness ball or chair.
Exercise 3: Lying on the Back with Knees Pulled to the Chest
Lie on your back with your head resting on a pillow. Pull your bent legs toward your chest.
Exercise 4: Lying on the Side with Knees Pulled to the Chest
Lie on your side with your head resting on a pillow. Pull your bent legs toward your chest.
Spine Exercises – Lying on the Back with a Roll
Lie on your back with your head supported by a pillow. Place a roll or a folded blanket under your knees.
Spine Exercises – Improving Pelvic Mobility
To improve pelvic mobility, perform a tilting motion by bringing the pubic bone closer to your head and then moving it away toward your feet.
Spine Exercises – Lifting Legs While Lying on the Back
Lie on your back with your legs bent and feet flat on the floor. Slowly lift one leg at a time toward your abdomen, hold briefly with your back pressed against the ground, and then lower it back down.
Spine Exercises – Alternate Leg Extensions
While lying on your back with hips and knees bent, slowly extend one leg while keeping the lower back pressed to the mat. Return to the starting position and repeat with the other leg.
Spine Exercises – Shoulder Lifts While Lying on the Back
Lie on your back with your knees bent. Lift your shoulders (keeping your chin close to your chest) and slide your hands along your thighs toward your knees while engaging your abdominal muscles.
Spine Exercises – Lifting Hips While Lying on the Back
Lie on your back with your knees bent and feet flat on the floor. Lift your hips upward toward the ceiling.
Spine Exercises – Arm Lifts While Lying on the Stomach
Lie on your stomach with your head supported by a towel (a towel may also be placed under your stomach). Perform the following arm movements with thumbs pointing toward the ceiling:
V Position: Extend arms upward.
T Position: Move arms outward to the sides.
W Position: Bend arms at the elbows.
I Position: Lower arms straight downward.
Spine Exercises – Leg Lifts in All-Fours Position
In an all-fours position, place hands under the shoulders and knees apart at hip width. Gently lift the knees slightly off the ground, then extend one leg outward. Alternate between legs.
Spine Exercises – Alternating Arm and Leg Lifts in All-Fours Position
In an all-fours position, lift one arm and the opposite leg simultaneously to shoulder and hip level. Alternate sides.
Spine Exercises – Alternating Leg Lifts While Sitting on a Fitness Ball
Sit on a fitness ball and lift one bent leg at a time while maintaining balance on the ball.
Spine Exercises – Cat Stretch
This mobility exercise involves arching the back upward toward the ceiling, forming a "cat stretch."
Spine Exercises – Hip Lifts in Side Plank
In a side plank position with knees bent, push up from your forearm and lift your hips above the mat.
Spine Exercises – Head Bending with Gentle Resistance
In a seated position, gently bend your head against the resistance of your hand. Perform the movement to the left, right, and backward (tucking the chin).
Preventing Back Pain – Primary Prevention
Developing habits to protect your spine is essential so that daily tasks performed automatically and often incorrectly do not lead to cumulative microtraumas and overloading of the spine. In sudden pain situations, refer back to this guide and apply the recommended spine exercises.
Read more about back pain – discover the causes of back discomfort.
References:
Piotr Józefowski, Anna Kołcz-Trzęsicka, Anna Żurowska, “Zdrowy kręgosłup”, Warszawa, Wydawnictwo SBM Sp. z o.o., 2015, ISBN 978-83-7845-875-3
Andrzej Rakowski, “Kręgosłup w stresie – Jak usunąć ból i jego przyczyny”, Gdańsk, Gdańskie Wydawnictwo Psychologiczne Sp. z o.o., 2008, ISBN 978-83-7489-148-6
Stanley Keleman, “Anatomia emocjonalna”, Koszalin, Centrum Pracy z Ciałem, 2015, ISBN 978-83-938294-1-5
