EXERCISE PRESCRIPTION AND PROGRAMME FOR BACK PAIN
Medical History
Mrs X is a 30-year-old personnel officer. She has had recurrent back pain since the age of 18.At that time she had an awkward fall while playing basketball in school. She was taken to health center inside the school, where she was given the diagnosis of muscle strain and treated with pain killers and muscle relaxants.
Although her back improved very quickly, she feels that the pain never completely resolved. As she continued through her university days she had continuing periods of pain they seemed to be less severe when she was physically active.
At age 24 ,she experienced another acute episode of back pain that began suddenly when she sat down on a couch. This time she did not seek medical help but treated herself with over the counter pain medication. The pain slowly resolved over several months and finally joined fitness exercise programme from my side.
Diagnosis 6 months ago, she was playing basketball with her husband and she had a sudden onset of severe back pain. She saw both her physician and chiropractor for treatment. Her X-ray results were normal but she was told her MRI showed a bulging disk between the 4th and 5th lumbar vertebral. Her pain was in her back and right buttock.
It slowly improved but continued to bother her for the next several months. Exercise Prescription and programme In March, her physician and chiropractor suggested she start fitness exercise. Under the guidance of the fitness manager, she began a programme of treadmill walking to tolerance and resumed a modified version of the programme of resistance exercise she had started when joining the programme.
Currently, she experienced back pain at least weekly. She does not take time off work with this but may modify her activities slightly. She returned to work despite considerable pain within 3 to 5 days.
We insisted on purchasing an ergonomic chair that we designed for her use at work and she finds this very helpful. Her job allows her to change position frequently and she is never required to either sit or stand for long periods of time. She has noticed that any prolonged posture will aggravate her back pain for several days. We told her to see her chiropractor once a month.
She exercises 3 to 4 nights a week. She feels that her back is still improving but very very slowly. Her goal continues to be complete pain elimination. After the last major episode of back pain, she was started on a modified version of her earlier resistance programme by the fitness manager. She does three sets of 12 to 15 repetitions per set of the following exercises :chest press (two varieties), seated rowing, leg curls, triceps pull down, and knee extension. All are done on weight equipment.
She does two sets of 30 abdominal crunches. She also uses a back extension machine designed to isolate back extensors where she does three sets of 20 reps with a resistance of 80lb. The flexibility of her spine has improved but she is cautious of allowing extension of her back much beyond a straightened position with this of any other exercise. Thank God. She uses treadmill for walking programme and does light stretching of arms and legs prior to her workout. Exercise prescription
Summary Mode:
Aerobic conditioning of large muscle groups may include walking, hiking, cycling, bicycling, cross-country skiing, aerobic dance, rowing, stair climbing, swimming or in-line skating. Strength training resistance may come from standard resistance machines, pulley resistance machines, rubber tubing or bands, dumbbells, or the use of gravity for resistance.
Frequency :For aerobic conditioning, 3 to 5 days per week submaximal training is recommended. For strength training, submaximal and maximal resistance training should occur two to three times per week. Intensity : Aerobic training intensity should be targeted at 55‰ to 90‰ of maximal heart rate or 40‰ to 85‰ of maximal oxygen uptake reserve.
Early stage strength -training intensity should start with submaximal resistance loads using higher repetition of 20 to 30. Late stage strength training should include maximal resistance for 8 to 12 repetitions.
Duration :Aerobic conditioning should continue for 20 to 30 minutes per session, while strength training performed at proper speeds may require 30 to 60 minutes of training time.
The video below is a better illustration of the above lesson. Happy watching and keep fit!
Mrs X is a 30-year-old personnel officer. She has had recurrent back pain since the age of 18.At that time she had an awkward fall while playing basketball in school. She was taken to health center inside the school, where she was given the diagnosis of muscle strain and treated with pain killers and muscle relaxants.
Although her back improved very quickly, she feels that the pain never completely resolved. As she continued through her university days she had continuing periods of pain they seemed to be less severe when she was physically active.
At age 24 ,she experienced another acute episode of back pain that began suddenly when she sat down on a couch. This time she did not seek medical help but treated herself with over the counter pain medication. The pain slowly resolved over several months and finally joined fitness exercise programme from my side.
Diagnosis 6 months ago, she was playing basketball with her husband and she had a sudden onset of severe back pain. She saw both her physician and chiropractor for treatment. Her X-ray results were normal but she was told her MRI showed a bulging disk between the 4th and 5th lumbar vertebral. Her pain was in her back and right buttock.
It slowly improved but continued to bother her for the next several months. Exercise Prescription and programme In March, her physician and chiropractor suggested she start fitness exercise. Under the guidance of the fitness manager, she began a programme of treadmill walking to tolerance and resumed a modified version of the programme of resistance exercise she had started when joining the programme.
Currently, she experienced back pain at least weekly. She does not take time off work with this but may modify her activities slightly. She returned to work despite considerable pain within 3 to 5 days.
We insisted on purchasing an ergonomic chair that we designed for her use at work and she finds this very helpful. Her job allows her to change position frequently and she is never required to either sit or stand for long periods of time. She has noticed that any prolonged posture will aggravate her back pain for several days. We told her to see her chiropractor once a month.
She exercises 3 to 4 nights a week. She feels that her back is still improving but very very slowly. Her goal continues to be complete pain elimination. After the last major episode of back pain, she was started on a modified version of her earlier resistance programme by the fitness manager. She does three sets of 12 to 15 repetitions per set of the following exercises :chest press (two varieties), seated rowing, leg curls, triceps pull down, and knee extension. All are done on weight equipment.
She does two sets of 30 abdominal crunches. She also uses a back extension machine designed to isolate back extensors where she does three sets of 20 reps with a resistance of 80lb. The flexibility of her spine has improved but she is cautious of allowing extension of her back much beyond a straightened position with this of any other exercise. Thank God. She uses treadmill for walking programme and does light stretching of arms and legs prior to her workout. Exercise prescription
Summary Mode:
Aerobic conditioning of large muscle groups may include walking, hiking, cycling, bicycling, cross-country skiing, aerobic dance, rowing, stair climbing, swimming or in-line skating. Strength training resistance may come from standard resistance machines, pulley resistance machines, rubber tubing or bands, dumbbells, or the use of gravity for resistance.
Frequency :For aerobic conditioning, 3 to 5 days per week submaximal training is recommended. For strength training, submaximal and maximal resistance training should occur two to three times per week. Intensity : Aerobic training intensity should be targeted at 55‰ to 90‰ of maximal heart rate or 40‰ to 85‰ of maximal oxygen uptake reserve.
Early stage strength -training intensity should start with submaximal resistance loads using higher repetition of 20 to 30. Late stage strength training should include maximal resistance for 8 to 12 repetitions.
Duration :Aerobic conditioning should continue for 20 to 30 minutes per session, while strength training performed at proper speeds may require 30 to 60 minutes of training time.
The video below is a better illustration of the above lesson. Happy watching and keep fit!
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