How often should you do back exercises?
When considering how often you should perform exercises when you have back pain, there are a number of things to consider:
1. Should you even be doing exercises at all?? How much pain are you in?
When evaluating pain, I use a visual analog scale (VAS). For example, on a 1 to 10, with 1 being “not much pain at all, and a 10 being “worst pain I have ever felt”. Exercises are generally appropriate when you are a 6 or lower. Anything above, rest, relaxation, and even massage therapy is acceptable.
2. What kind of exercise program are we talking about?
Exercises based on your unique muscle imbalances are usually targeted at your weaknesses, as in my DVD program “End Your Back Pain Now!”, and rarely involve the actual muscles that hurt, those can be done more frequently. Doing exercises that directly target painful exercises are not a good idea unless you are being supervised by an expert.
3. What intensity level are the exercises being performed at? (Probably the MOST important factor!!)
I see a range of back pain sufferers in my clinic, from average joe and jane, to weekend warriors, to elite athletes. It may surprise you to know that when high level athletes see me for back pain, I give them deadlifts, pullups, and other full body movements to get rid of their pain. Why? They are usually much more coordinated that the average person, and are used to higher levels of physical exertion. Using this approach helps them get better faster.
The more intense the exercises are, the less often they should be performed. For example, if an advanced athlete needs to deadlift, I usually only allow them to do so 1x every 5-6 days. However, if the weight is very light, I have been known to allow 3x per week, but only for a short period of time.
The lower the intensity of the exercise, such as a Swiss ball reverse back extension (a butt exercise), may be done daily, if no significant soreness results from doing it, and pain levels are monitored.
Pretty much the same goes for light pelvic tilting, and other exercises that target postural muscle fibers. However, as mentioned, caution must be taken to ensure that fatiguing the targeted muscle group does not “destabilize” the lower back or sacro-iliac joints, and cause pain.
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Back Pain Exercise
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"Having someone like Sam to refer my patients to who is as comprehensive, brilliant and caring as he is makes my job so much easier!! I feel assured that my patients are in good hands and are going to get the results they so desperately want. I highly recommend Sam to anyone who is looking to resolve their back pain easily and effectively!”
-Dr. Holly Lucille N.D., R.N. -
“I've used Sam on more than one occasion to help me with back pain issues. As a full time web designer I often spent too many hours sitting behind the pc which led to chronic back pain. I started working with Sam a few years ago and his knowledge and insight helped me to alleviate my back pain issues and even improve my posture. Whenever I start to have back pain issues I just re-implement the tools and techniques he showed to me and in no time my back pain goes away. He really is the back pain specialist!”
-Jimmy Powell
Owner, Stellar Media Group -
“Sam is an excellent mind/body fitness coach & trainer. When it comes to eliminating complex back problems, Sam's your man. He is passionate about his work and dedicated to healing his clients. I highly recommend his services.”
-Michelle Armstrong
Author, "Manage Your Mind, Master Your Life" -
“In my experience it is rare to find a health practitioner who consistently cures the underlying issues, and successfully drives to total wellness. Sam has become our trusted family 'health support system' because he is one of those rare people. He has successfully helped my mother in law, sister, wife, daughter, and myself cure what western medicine has been unable to. We highly recommend Sam ... plus he's a cool guy !”
-Tim Parsey
Microsoft Partner, Dir UX -
“I was so impressed when working with Sam, from his detailed and thorough evaluation, to the great workouts and home exercises prescribed. I've referred a number of people to Sam and in the past we've used his DVD for gifts to patients for home care. I strongly recommend Sam's services and hope to be working with him personally at some time in the near future.
-Dr. Matt Costantino
HealthSource Chiropractic and Progressive Rehab