Arrow-right Camera
The Spokesman-Review Newspaper
Spokane, Washington  Est. May 19, 1883

Ask Doctor K: Develop good exercise habits to avoid recurring back pain

Anthony L. Komaroff M.D.

DEAR DOCTOR K: I hurt my back a few weeks ago. I’m feeling better now, but not 100 percent. How quickly should I return to normal activities? I don’t want to reinjure my back.

DEAR READER: You’re wise to be cautious. Too rapid a return could lead to a relapse.

But – and this is an important “but” – too timid a return can delay recovery. It used to be that doctors recommended immobility and bed rest for people with a sudden back injury that was causing a lot of pain. But studies in recent years have shown that getting mobilized actually leads to better outcomes. The trick is how to get mobilized, and at what pace.

Here are a few general principles for a safe and effective recovery:

• Symptoms should be your guide. As a general rule, avoid doing anything that hurts.

• Increase activities gradually, based on what you can tolerate. For example, you might start by doing four or five repetitions of an abdominal exercise, three times a day. If this doesn’t worsen your pain, you can increase the number of repetitions every few days as tolerated. If the exercises increase your discomfort, cut back for a while.

• Avoid twisting your trunk or making sudden off-balance movements. Try to rid your house of clutter that can trip you up. Slippery surfaces and throw rugs are notorious for causing falls. Lifting objects while your body is in an awkward position can also cause problems. When lifting heavy objects, remember to bend at the knees.

• Exercise regularly. Certain aerobic exercises are safer for your back than others. These include swimming, walking or cycling. Make these exercises a part of your regular exercise routine.

Finally, add some stretching to your routine.

During an episode of low back pain, a person typically moves cautiously. You’re more likely to bend the knees when picking something up, and sit down with care. Such back-saving maneuvers should become lifelong habits to help reduce your risk of repeat back pain.