Back Pain Relief: Patients' Advice for Exercise Equipment

After several years of lower back pain, I found a product made by Go Fit called a foam roll. It comes with a foam roller and DVD It is a very inexpensive product and seems to have given me quite a bit of relief. Hope this helps.

From: Milo – North Carolina, USA

Lower back pain for myself and my wife is relieved with ab exercises on an exercise ball then stretching exercising with an inversion bench. While hanging upside down I put my hands behind my head, elbows out and twist from the waist reaching back with my elbows a little farther each time, as my back loosens. Work up to 50 reps. Next to strengthen obliques, with hands behind head, elbows out, do side to side "sit ups." Again work up to 50 reps. BE CAREFUL NOT TO TRY TRADITIONAL SIT UPS UPSIDE DOWN. It can really hurt your back. The two exercises I submitted are pain free and help for days.

From: PopPopEd – Maryland, USA

I also use the Inversion Table and found it gave me good Pain relief as well as sped up and helped the Healing Process after a S1-L2 Fusion. I am still using it at least once a day for Pain Relief, Decompression and Relaxing. I even fell asleep on it. I also walk and do some light gardening (for Pleasure).

From: Rosarian

I no longer use free weights, I stick to to machine weights at the gym, this takes undue stress and impact off my back. I can concentrate on proper technique. The eliptical machine is a great workout without the impact of running or walking. I stand upright, never slouch or hang on the handles. People that do this are not using their bodyweight's resistance to get an effective workout. I couldn't live without my exercise ball, I use it for various exercises. It is my chair at the table; just sitting on it to eat or watch tv is a great workout. You're activating and strengthening your core muscles just to stabilize the ball. I sold my inversion table, no relief. Pilates and yoga require no equipment.

From: Sonnie - Iowa, USA

I use a product that has helped my back and neck called the backpro. I like it because I cannot tolerate hanging upside down. Inversion did not help me anyway. It not only provides me with traction but also a relaxing massage. I keep it in my family room and use it 2 to 3 times a week. The neck massage is absolute heaven and really helps me to de-stress and relieves my neck pain.

From: Sandy – Washington, USA

At 40 years old and relatively fit, I was having back problems and sciatica. It's hard to explain- tightness, flashes of pain, etc. About once very six months I'd pull a muscle in my back and be practically incapacitated for 2-3 days. Since then, I started running which had always helped my back (go figure) and once I lost a few pounds I noticed that I was getting sciatica nerve pain in the hip traveling down the leg. I started using an inversion table for this purpose. I have to say that I am over all very well pleased with it. I do not sell inversion tables or anything like that. It's hard to find real info from someone who is not trying to sell you one, and that is why I am writing this. The decompression (when it happens) is quite sudden and a little scary, you will feel it "pop" and your whole body, below the decompression, will drop a little bit, almost like popping a knuckle joint or something like that, but instantly you will feel strange sensations--I had increased blood flow and more mobility. Note--this does not happen all at once. First of all you probably will try it several times and not get anything. The key is being comfortable with it and being able to relax on the table. If you cannot relax on the table it will be a lot tougher to decompress. It is a standard in my regimen now and I know when I need to "rack out" as I call it. When I feel a tightness or a twinge I will decompress. Sometimes it takes once a day for a week to get the right decompression that I need to take the twinge away but it has not failed me yet.

From: Georgia Dawg – Georgia, USA

I broke T11-12 many years ago. I wore a 3pt brace for almost a year. I gained weight during this time also. I had bulging discs and developed some stenosis. I lived in constant pain for years. I tried traction in the hospital and PT. The depression at times was almost as bad as the pain. This went on for about 20 years. Then five years ago a Psychologist recommended I try exercising and asked me what I liked to do. I remembered as a teenager I loved to swim. The first thing that went thru my mind was..."My back, I can't swim" I had gotten used to telling myself I could not do things. So, I started "walking" in the pool. I did this for months. Then I starting doing the backstroke and swimming this way for months. Then I go a trainer and after a few years, I can swim a mile in 40 minutes, do flips and I am virtually pain free. I walk now too and ride a bike. I weigh now what I did in high school and I will be 55 on my next birthday. Due to back pain I spent half of my life in horrible pain and depression. Due to the pool, life is fun and not nearly as unpredictable. I still have some painful days but not painful months and years back to back.

From: Mary – Texas, USA

Because of difficulties with chronic back, neck pain etc. I am limited with most traditional forms of exercise. I have found some success with the use of an inversion table that I use in my home. I have used this for many years for both pain control and limited exercise. I have suggested this to many people and have received excellent feedback. Various inversion tables can be found in back and exercise equipment stores. Good luck!

From: Lon Grushko

Stetching by lying length-wise on a foam roller has given me some relief. I work on a computer all day (have for 20 years...) and the muscles in my chest and under my collarbone are sooo tight. I now stretch them out throughout the day by lying on a foam roller and letting my arms hang on the floor at about 80 degree angles from my body. Google "foam roller" or ask your gym or PT where to buy one. They should cost between $11 and $20. I have both the half cylinder and the full cylinder. They are good for other exercises too.

From: Karen

I have been using a recumbent bike for over three weeks now. The first day there was minor discomfort, but after that the pain nearly subsided. I have had a painful bout with L5-S1 disk bulge for about a year now. I try to use this every day for at least 10 min, and maximum 30 min. I would not live without it. Hope this helps.

From: Josie

I have localized spinal stenosis at L4 L5 with some disc bulge and foraminal stenosis. Severe R sciatic pain responded well to micro endoscopic surgery last year but left me with moderate but chronic left sided pain. It always responds temporarily to a vigorous walking or running workout on a treadmill, which I do about 5 times a week. Mine is at home. Typical workout: alternate running 6 miles per hour at a 1 degree elevation and walking 4 miles per hour at an incline of 4 degrees.

From: Howard Tobin

Almost three years after L4-L5 fusion, I'm back in the gym doing a combination of weight and aerobic training. Don't get me wrong here, it has often been both a frustrating and painful return to life before surgery. After all the drugs, tens units, physical therapy, spinal injections, and more drugs for pain management, I'm finally virtually pain free.

Four months post-operative, I returned to the gym for "light" workouts with aerobics. I saw my 19% body fat pre-operative begin to balloon, so I felt compelled to return to regular workouts as soon as possible. Things went extremely well for about six months but the pain returned. Facet joint arthritis was the culprit; theoretically compensating for the previous surgical procedures. The steroid injections began to wane in effectiveness, so it was back to drugs. To make a long story short, with regular, careful exercise the drugs are gone and intense pain is but a memory I'm trying not to relive.

I believe the key to my success is regular exercise, gradually increasing the intensity and weight. Being ever-mindful of technique and what my body tells me seems to have been the path to my success. Good aerobic sessions on the elliptical 2-3 times a week, coupled with weight training for abs, lats, deltoids, legs, and arms has brought back the strength and stability to my back. Good posture seems to help as well. That would include avoiding the use of chairs as much as possible. Doctors have advised me to use my recliner instead!

From: TBONE

I have lived in debilitating pain since a back injury while a nurse in 1993 and had disc surgery in 1996, which made me so much worse...failed back syndrome, they call it. I use the Ab-Lounge as an inexpensive way to decompress my spine. It feels good. A friend who had a spinal fusion didn't believe he could use it, but he loved how it felt also. Also, a TENS unit seems to re-route the pain when meds aren't helping. Hope this helps.

From: Barb - New York, USA

I had a 2 level diskectomy L4-5-S1 in '85 and did well until 3 years ago. I began to have lower back pain after exercise (biking usually), so I purchased a Hang-Ups Inversion table. After 2-3 weeks of using this daily, my pain essentially was gone. I also had some pilates instruction to help with core strengthening. As family physician, I have prescribed inversion tables to at least 30 patients who have had excellent results in general (~70%). I also encourage stretching, aerobic exercises, weight loss etc.

From: Art Sands MD

I use the core ball, push ups, then pull ups, then a machine that turns me upside down to stretch my back out. On the weekends I ride my bike. I have not tried the swimming pool yet, but I love to swim. I hurt my back doing the business I used to love to do – 25 years as a tradesman. I guess that’s long enough. No surgery yet, being strong dealing with it, no pills, easy work job now. Guess I should be happy. Thank god for being with me and my family. Best advice is to fight and be strong and no pain no gain.

From: Barry Kippers – Louisiana, USA

Although this sounds strange, it was recommended by a pain management hospital. Other than gentle mobilisation exercises I now cycle and have adapted my bike to a more upright position. I long as I keep pacing correctly and not over do things I am ok. Part of this is estimating what effect this will have in relation to my pain, as I cannot walk any distance at all. When I was younger I was very fit and active and this opportunity has enabled me to partake in some form of activity and relative to my improved health. I am trying to find a stationary bike for indoor use, I now need to go as much as possible.

Keep going and Good Luck

From: Printer - England, UK

I have had 2 L 4-5 disc surgeries, now I've re-ruptured for the third time! Great. The only thing that makes the pain manageable is to walk on my treadmill. I keep it in my game room in front of the big TV. I know when the shows I like to watch are on. This helps me keep from getting too bored. I know that if I can stay on for 30-45 minutes, the rest of my day will be more manageable. I have a red exercise ball. This helps me with my back exercises. I like the one where the ball is on the wall and I'm sitting in a chair position. The ball on my lower back helps support it and keeps me pain free during the drill. I try to stay in this position for 1 minute. My thighs really feel it. Dr. Phil keeps my exercise in motion. I can walk and yell at the TV at the same time!

From: White cat

This might sound strange, but I have found that an outdoor swing - not a rocking chair or a child’s swing but the type swing with flexible mesh seats and a canopy - to be a useful tool in strengthening not only my back - which is degenerated/ruptured at L4-5 - but my knee, which was injured after my leg gave out on me last spring resulting in a meniscus and MCL tear that required six months of physical therapy.

A lot of exercises I was given for my back (sitting on a Pilates ball) and knee (leg lifts with weights and stair stepping) only made me feel worse the more diligently I followed the prescribed plan. But with the swing, which I purchased at Lowe’s for $80, all I have noticed thus far are benefits. The exercises are simple AND relaxing, providing double benefits (physical and mental).

Rather than leaning into the seat, sit as upright as possible (good posture) and begin to push back and forth until you are swinging freely. When swinging upward I bend at the knee and when swinging downward I straighten my legs to keep my feet from hitting the ground. All the while, I maintain a posture that is perpendicular to the ground. It seems so easy at first that it doesn’t seem like work at all. But doing this for a period of time - 5 -10 minutes - has helped strengthen all the muscles that have atrophied in my legs and back.

The second exercise I have developed involves sitting with my feet flat on the ground and gradually pushing back so that the chair swings out behind me. But unlike the first exercise where I swing freely, I don’t let go. Instead, I use my body weight as resistance keeping both feet centered on the ground at all times to push back and forth. To increase the resistance, I simply walk myself backward while in a seated position until the seat is angled behind me away from the ground.

In PT for my knee the exercises I did only strengthened the quads (front of thighs) but this strengthens the back of the leg from the knees all the way to the hips. I started this out on the assumption that it might help my knee - and indeed it has eliminated the popping and cracking the other exercises induced - but I am pleasantly surprised to notice benefits to my low back as well. I can now go up and down stairs more easily and my back and legs feel less likely to go out from beneath me as they have in the past. By pushing against my own body weight, I feel that my postural muscles are being engaged much more than they are during the process of standing or even walking (since I always keep my back perpendicular to the ground no matter the position of the seat).

From: D. Lynn – California, USA

I use a recumbent bike & I have it in my living room. I exercise while I’m watching T.V. I also go to our local physical therapy pool & do some exercises, too. I have sciatica and herniated discs.

From: Jackie – California, USA

My problem is bi-lateral radicular & low back pain from a anterior/posterior fusion of L4-S1. I use a space-saving quasi-traction system. Using the chin-up bar and arm straps, I hang. The straps help so I don't tire my arms & hands by grabbing the bar with my hands. I can go into a free-hang with my arms at a 90 degree angle and my legs straight. I travel a lot and this solution can easily travel with me if I'm having a hard week. The system doubles as a terrific ab and pull up workout.

From: Anonymous – California, USA

My husband and I have collected our fair share of exercise equipment, and have tried placing it everywhere -- including the lving room -- with no success. Eventually a broken kneecap and related back problems forced me into physical therapy, which in turn changed everything for the good. Once into a program of exercise -- and able to see how great it made me feel -- there was no going back. But I knew I couldn't do it at home, because I come home to RELAX after a hard day at work. That's the problem! So I maintained my good habits by joining a local fitness center, and even got my husband to join. Now, you have to understand that I am the LAST person to ever join a gym. But the trick is getting the habits established. I go straight from work, and I kid you not -- even if I don't feel like going, the "inner therapist" says, "nope, you're going!" and the car just sort of heads over in spite of me! We have now been going for 3 years, averaging 3 times a week, and we can't imagine life without it. in my case, I especially enjoy the aqua classes, which are invigorating and soothing all at the same time. Instead of seeing it as a burden; something we HAVE to do; we now see it as a gift -- something we do FOR ourselves. And a trainer or therapist really helps you get started. Good luck!

From: JB - New Jersey, USA

I have severe degenerative disc disease with referred pain into my left hip and numbness down my left foot. I have found that inversion traction helps eliminate the pain especially if I have been bending and lifting doing outside work or if I sit too long. This traction table can be purchased at Sams Club. I have also found Pilates exercises to be beneficial in maintaining core strength and improving my posture. A Pilates Reformer exercise unit is easy to set up and has videos with varying degrees of difficulty.

From: Wondershire – Arkansas, USA

An exercise ball is helpful for stretching. I keep it in front of the TV so I can use it there. About the only way I exercise at home is if it's where I spend most of my time.

I also walk and do yoga using Jon Kabat-Zinn's mindfulness CDs.

I prefer to work out at a gym but have limited options close to my home.

While doing PT I used a total gym and that was really helpful, as well as using weight equipment.

From: Anonymous

Is there anyone there using an "INVERSION TABLE" for some back relief, of course with some exercise combination? I have a 55% curvature due to scoliosis. The last time I was seen by a Spine Specialist was last year: he did not recommend surgery because I am old, 56, but had recommended swimming as the best exercise I could do, plus some other back exercises.

From: Brenda – California, USA

I have chronic back problems - missing L4-L5 disk, scoliosis, and stenosis. I've been on pain meds (hydrocodone and methodone) for 2 years but have been an active bicyclist and do 30-45 minutes of stretches and strengthening exercises 5 days a week. Jan. 1 I had major abdominal surgery and was on my back for a week and then home with limited walking. Here's the kicker: I'm no longer on pain meds and have had only 2 night of back pain. I feel fortunate to have had a conservative surgeon who doesn't push to operate. He also works with my pain doctor to coordinate treatment. My daughter is an M.D. in another state and they kindly keep her up to date on my progress. The point of my message is (and against all my belief in exercise) is that sometimes your back just needs a rest!

From: Vivian

I alternate between walking flat, walking hills, swimming, the Elliptical, and resistance training. I do some stabilization exercises everyday. The ability to adjust my equipment myself has really inspired me to use it more often. I have found it most useful to go to the gym and have a trainer help me with my routine.

From: Mystique – California, USA

After 5 back surgeries, the last a hardware removal after two previous fusion surgeries, I find the pool and walking to be the two things that I feel the safest doing and get a good overall workout. I also do some leg exercises on the floor, both on my sides so there is no pressure on my lower back. I did try a stationary bike on vacation, but it had to be one with a back on the seat; the one that didn't have a back on it hurt me after several minutes.

From: Karen

I use a step up/down machine every day for about ten minutes. I suffer from 'spinal stenosis'; plus Arthritis in my hips, knees and right shoulder; plus 'carpal tunnel syndrome'. My pain phases are controllable with 'morphine tablet' as a last resort (very infrequent). I remain as active as possible and partake of 'Green Bowling' a couple of times a week. I have specially adapted 'walking sticks'. Luckily I am able to drive and carry in my car 'a lightweight electric scooter' also a 'fourwheeled walker' plus a selection of 'walking sticks'. I am on all kinds of 'medication' and my only real difficulty is maintaining my balance.

MY LIFE IS ACTIVE AND GOOD AND I HAVE A LOT TO BE THANKFUL FOR AND I TRY AND 'PAY BACK' BY BEING INVOLVED IN A LOT OF VOLUNTARY WORK WITHIN THE LOCAL COMMUNITY AND THE HEALTH SERVICE.

From: John Herdman-Grant - Hampshire, UK

Pulling a weighted bar down with two hands lifts the spine and provides a good stretch. I do ten repetitions and slowly increase to fifteen. When I successfully am able to do this without increasing my pain, then I increase the weight. Initially I started with 30 pounds. Now I am pulling 60 pounds down. On tough days I decrease the amount of weight, or may avoid this stretch until I feel better.

From: Kathy - New Hampshire, USA

Communicate with others about exercise equipment for back pain relief

* Note: This page expresses the experiences and opinions of patients, not doctors. The Back-to-Back forum is provided because we think people often have very practical advice and insights to share that can benefit other patients who have similar back problems. This section has not been peer reviewed by our Medical Advisory Board, and is provided for your informational purposes only.

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