Exercises are very important way of keeping oneself fit for day to day physical stress. Exercises strengthen muscles so that they can cope with the injury or additional stress. The exercises used in rehabilitation of neck pain and back pain patients have been designed to increase the mobility and range of motion of the spine. Certain abnormal postures are a major culprit for back pain, these exercises counter those effects.
Guidelines
- A healthy individual can start these exercises without much problem. However, in case he feels any new unbearable pain, he should immediately stop the exercises and consult his doctor.
- These exercises will be useful only if they are done regularly and performed correctly. These exercises should be part of your routine like brushing your teeth, having coffee.
- Set aside enough time each day so that you do not do these exercises in a hurry. To start with, you can spare about 5 to 10 minutes. This you can extend by additional 5 minutes every week to reach 30 minutes. Then persist with 30 to 40 minutes a day, as per advice of your doctor.
- A firm mattress or carpet can be used as surface for performing exercises. Avoid hard surface.
- All exercises should be done slowly and smoothly, avoid quick, jerky movements. Initially one might experience a feeling of tightness during some of the exercises, this is normal. However, any routine exercise that causes tingling in legs or a sharp pain in back or legs should be discontinued.
- If possible, warm up before doing the exercises by walking around or taking a warm shower.
- This exercises programme is designed for people at different levels of fitness.
- Level I – Mild symptoms
- Level II – Moderate symptoms
- Level III – Severe symptoms
Gradually work your way up until you reach the highest level (level three). If pushing yourself to a new level causes pain, back off and give yourself more time to get there.
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