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Are these exercises safe with back pain?
I work for long hours on computer, and have developed back pain(lower back). Recently I visited a physiotherapist, who suggested few stretching exercise.
I am now doing it regularly. My query is related to these stretching exercise and few other.
I start with stretching exercise while lying down, then sitting and then standing.
After this I do sit-ups, and then push-ups and aerobics(jumpick-jack exercise).
My questions are:
1. Is this order correct?
2. Is doing sit-ups and push-ups safe, since I have back pain.
3. I want to do dumbbell exercise(picking weight), will it be safe?
Answers (11)
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You should find out the cause for your back pain. If it only because of your work and postural problems then you can do those exercises.
But your back pain is due to any structural problems then you are not supposed to do sit-ups as it will increase your problem.
Next Steps
You should follow the exercises which was taught by your Physiotherapist.
Health Tips
To change or increase your exercises you need to consult a Physiotherapist in person or through video call for proper assessment and exercise program.
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Hi,
The exercise order is correct for all exercise routines.
You can do sit ups and push ups if your pain has subsided. If not, avoid doing it for some time. You need to follow proper ergnomic postures while working. This will go a long way in preventing posture related aches and pains. The key here is good posture and core strengthening exercises.
While doing push ups and sit ups make sure you have a good posture and it doesn't increase your pain.
Next Steps
Keep in touch with your therapist and he/she will help you devise an exercise program for back pain management and strengthening as well as your fitness.
Health Tips
1. Keep a towel roll behind your back while working
2. Take frequent breaks
3. Make sure in sitting position, your hip- knee angles are 90-90 (Just make sure your hips position is in line with your knees or up but not lower)
4. Do back strengthening and core strengthening exercises
Thank you
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Avoid all previous exercise
Bhujang aasan.
Side rotation with knee band.
Legs stretching exercise.
Avoid long sitting and computer work
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In order to strengthen your back work on your core muscles first then start with other exercises.
Before doing any exercise stretching exercises are a must. Also keep in mind not to do any exercise that causes pain in your back. Pain in back during exercise means that you were doing that exercise wrong or that exercise is not suitable for you...
Health Tips
Consult a nearby Physiotherapist for exercise program of core strengthening.
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120 Step by step exercises based on my protocol for Back conditions, along with Do's and Don'ts, ergonomics and risk factors are mentioned in my book. "Back Pain, How To Get Rid Of It Permanently"
This book is available on Amazon.
Currency paper book cannot be couriered due to Lockdown but you can download Kindle version.
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My Suggestion is That don't don't do pushup Exercises , until your back pain, spinal extension Exercises are help to get more strength in Back Muscle .
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Hii, since how long you have back pain if it’s started recently than wait for few days to come down the pain than you can start taking weights gradually and start with low impact exercises , for few days continue with back stretching and strengthening exercises . You can do squats .you can use dumbbells for upper body workout than slowly go for lower
Health Tips
Avoid high impact exercises
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1. Order is right
2. If they are not painful or giving tolerable pain then you must do. As it will help making muscles strong.
3. Yes. Start with lower and then progress gradually.
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Dr. Pooja Pandey Tripathi (PT)
Physiotherapist
21 yrs exp
Bangalore
https://youtu.be/o0nvitlld_4
Start these for now.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
15 yrs exp
Mumbai
All exercises prescribe by physiotherapist doctor please follow regularly.use ice pack or hot water bag three times a day 10 min-15min.
1.your order to doing exercises is correct.
2if you don't have pain during push up please continue no problem.
3.lifting weight not advisable.it is not safe at this moment.
Next Steps
try to use pillow under your back during working.
avoid long sitting.
avoid lifting heavy weight.
Health Tips
for better results and treatment advice try using practo app for online consultation.
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
21 yrs exp
Bangalore
Hi, with you back pain being insidious (over a period of time) in onset, most commonly it would involve tightness, weakness and postural imbalance.
Hence an exercise program should first address range of movement in all directions, low grade strength training which is then progressed. Good to start with lying, sitting and standing.
Situps can be an issue during early disc based injuries. However at later stages it could be done with adequate strengthening in extension also.
Posture during pushups is key. In simple words no sagging and chin poking.
Next Steps
some core stability training, which is not only abdominal strength training, nor is only planks....
Health Tips
take breaks in between work. posture with sitting is important.
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