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The Role of Exercise for Spinal Health

Research consistently supports the profound benefits of a regular exercise and a well-rounded routine in managing and preventing low back pain. In fact, exercise is recommended for CLBP by most clinical guidelines (Oliveira et al., 2018). These practices are not just about maintaining flexibility; they are essential for reducing chronic pain, enhancing quality of life, and promoting overall well-being. So, based on the highest-quality studies available, we have examined the latest evidence on exercise and the role that it plays for people suffering with back pain. 

Benefits of Exercise 

It must be clear that exercise is safe for individuals with back pain. It does not increase the risk of future back injuries, in fact, the consensus amongst researchers of low back pain is that exercise should be the first-line intervention to improve impairments in back flexibility, strength and therby pain. Most studies have observed improvements in global pain ratings after exercise programs, and many have observed that exercise can lessen the behavioural, cognitive, affect and disability aspects of back pain. With world-leading research guidelines recommending a physical therapy-guided exercise approach as the first line of treatment for people suffering from chronic low back pain (Shipton, 2018).

1. Reduction of Chronic Low Back Pain: Regular spinal mobility exercises help maintain the spine's natural range of motion, which can prevent stiffness and discomfort. Studies have shown that individuals who engage in consistent mobility and strengthening exercises experience less frequent and less severe episodes of low back pain (van Middelkoop et al. 2010), (Paolucci et al. 2019), (Shipton, 2018).

2. Improved Quality of Life: When chronic pain is reduced, the quality of life improves significantly. Individuals report significant improvement in pain, sleep, energy levels, social engagement, and ease of daily activities. (van Middelkoop et al. 2010), (Paolucci et al. 2019), (Shipton, 2018).

3. Psychological Benefits: Exercise is a well-known mood booster. Engaging in regular physical activity releases endorphins, which are natural mood elevators. This can be particularly beneficial for individuals suffering from chronic pain, who often experience associated depression and anxiety. (Rainville et al. 2004).

4. Enhanced Functional Capacity: Mobility and strength exercises improve functional capacity and reduce disability. This means greater efficiency and ease in achieving daily living and challenging tasks. (Fleckenstein et al. 2022), (Vanti et al. 2019).

Healthy Spinal Routine

The following spinal mobility and strengthening routine is made up of 6 exercises. These are our most prescribed exercises for clients who suffer from chronic low back pain. Quick Disclaimer… If any of these exercises do cause pain for 1-2 days afterward completing them, please consult your trusted healthcare professional. Please note that there may be an element of pain/discomfort during these exercises – this is normal when you are starting a new exercise regime. It is also important to realise that the foundation of healthy spinal and body movement starts with a good core. Just like you cannot build a house without a solid foundation, the core muscles need to be on to create sufficient support for the body to move well. Using the core muscles whilst performing this whole routine is non-negotiable for someone with low back pain. To find out how to switch on and create a healthy strong core, check out our blog on “The Core: The Foundation of Movement, Function and Health” for more information. Please follow these instructions closely to ensure appropriate technique. Again if you are having trouble with these, please consult your health care professional.

1. Lateral Neck Stretch: Stretches out the lateral neck muscles which often become overactive and painful when we are stressed or breathing poorly.

2. Neck Retraction: This is a gentle neck flexor activation exercise. It also provides a stretch for tight posterior neck muscles.

3. Cat-Cow Stretch: This gentle flow between two poses warms up the spine, promotes flexibility, and reduces tension in the back muscles.

4. Pelvic Tilts: This exercise strengthens the lower abdominal muscles and helps maintain lower back flexibility.

5. Bird-Dog Exercise: A core-strengthening exercise that improves balance and stability while promoting spinal alignment.

6. Thread the Needle: This thoracic spine rotation stretch activates the trunk muscles and mobilises all the mid-back joints.