The ideal exercises for acute pain are the ones that calm your nervous system and help ease pain and inflammation to restore movement and function. Here are a few examples to discuss with your doctor:
Gentle Walking
Benefits “Walking is excellent for most types of acute pain, especially low back pain,” says Shustorovich. “It helps improve general mobility, reduces stiffness, and can alleviate pain from muscle spasms.”
Precautions “Start with short, slow walks on a flat, smooth surface to avoid jarring the joints,” says Shustorovich. If you have been inactive, begin with 10 to 15 minutes of walking and gradually increase the duration. “Pay attention to your posture, and stop if you experience sharp or increasing pain,” he adds.
Water-Based Exercise (Aquatic Therapy)
Benefits “It’s ideal for individuals with joint pain like arthritis, significant back pain, or those for whom weight-bearing exercise is too painful,” says Shustorovich.
Precautions “It’s best to start in a shallow pool where you can stand comfortably,” says Shustorovich. “Begin with simple movements like walking forward and backward before progressing to other gentle exercises.” Avoid any movements that cause sharp pain, and if you’ve had surgery recently, make sure the incision is fully healed before entering a pool.
Cat-Cow Stretch
Benefits “This stretch is particularly effective for relieving stiffness and tension in the lower and mid back,” says Shustorovich.
Precautions “Move slowly and in coordination with your breath. Avoid pushing into any position that causes sharp or radiating pain,” says Shustorovich. The goal is gentle, fluid motion, not an extreme stretch.
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