How often should I exercise my back?

How often you need to exercise your back depends on what you want to achieve. If you are exercising to reduce pain, it can be beneficial to exercise several times per day.  If you have become pain free, and you are exercising to prevent the pain from returning, we advice you to exercise a few times per week. If you are exercising to become stronger, as a part of your rehabilitation, it would be most effective to exercise every second or third day.

HOW OFTEN SHOULD I EXERCISE MY BACK?

Exercise and physical activity is the number one choice of treatment for people suffering from back pain. The goal of exercises is to enable you to control the pain. If the pains has caused limitations in your everyday life, exercising should reduce these functional limitations, by strengthening your joints and muscles, so you can gradually tolerate more activity.

EXERCISING TO REDUCE PAIN

Pain relieving exercises, such as those offered by the Pocket Spind Doc App, can be expected to reduce pain in more than 70% of people suffering from acute back pain. The exercises are designed to have a direct impact on the painful area in your low back. An immediate pain relieving effect is to be expected, although the pain relieving effect may be short lived during the first few days. For optimal effect from these exercises, we recommend you to perform these simple exercises 4-8 times per day. As soon as the pain relieving effect becomes longer lasting, you can bring down the exercise frequency down to one set 2 or 3 times per day.

WHEN YOU EXERCISE TO PREVENT PAIN FROM RETURNING

When you exercise your back, to prevent pain from returning,  we would recommend you to perform the pain relieving exercises a few times every week. 

EXERCISING TO BECOME STRONGER

If you are training to strengthen your back, to become stronger, it would not be necessary to exercise more than 2 or 3 times per week. However, you must train hard enough to fatigue your muscles. When you are exercising to become stronger, training must be so intense that muscle tissue is broken down. The way our bodies work, the tissue will be rebuild in a stronger version. This is called “restitution”, and it takes 24 hours or more. During this time, it is best not to exercise.

EXERCISE FREQUENCY DEPENDS ON PURPOSE

As we have tried to illustrate with this short article, how often your must exercise your back, depends on what you are aiming to achieve. If you need more specific advice on, what exercises can be used to reduce your back pain, download the Pocket Spine App from Google Play or iOS App Store