EXERCISING AT HOME: EXERCISES THAT DO NOT HELP A BAD BACK
Exercises for the back are chiefly intended to strengthen the muscles. The vertebral joints do not need to be exercised, because the spine is never at rest, even when you are in bed. Stiffness in these joints can be helped by exercise only if it is due to weakness in the muscles and ligaments. This can be helped by gently working the muscles. But when there is pain as a result of a disc prolapse, misaligned facet joints or stress from curvature, exercises can do harm rather than good. An important rule is: if an exercise hurts, stop doing it.
Exercises that do not help a bad back
There are some kinds of exercises which should be positively avoided when you are recovering from back pain, and used with caution at all times:
• Bending forwards from the sitting position is supposed to strengthen the abdominal muscles, but is not advisable where the pressure can push a disc protrusion into the spinal canal;
• Techniques (‘hanging’ in the inverted position) to stretch the spine are given by some instructors to reduce disc protrusion and strengthen back muscles, but uncontrolled traction can increase fibrosis and scarring with further loss of elasticity and increased susceptability to pain in the long term;
• Rotation has been thought to mobilise stiff joints, but excessive rotation is harmful: since the immobile joints cannot be moved, the capsules and ligaments around the joints will be overstrained;
• Toe touching used to be one of the classic exercises for fitness, but to touch your toes while standing (or while sitting) with legs straight and feet apart is likely to do more harm than good, particularly if you use the opposite hand, so adding a twisting motion;
• Double leg raising, often recommended as an abdominal strengthening exercise, can be positively harmful because it puts considerable strain on the lower back. During this exercise the hip muscles have to do most work and as they are attached to the lower lumbar vertebrae and the pelvis, the abdominal muscles are called upon to stabilise the pelvis while the legs are lifted. The weight of the straight legs makes it too difficult for the abdominal muscles to continue to hold the pelvis, which tilts forward. This causes the lumbar spine to hollow as the spinal joints are pulled forward, putting considerable strain on them;
• Lifting both legs up straight, or sitting up from lying with a straight back are two exercises which should not be carried out, except by someone exceptionally fit and well muscled.
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