Muscles begin to lose strength, and therefore their capacity to support and create movement to the spine, within days of inactivity. Atrophy is a process that can commence within 72 hours within a relatively healthy body, and even less in the not-so-healthy. Fortunately, restoration of the necessary specific spinal support strength for most sufferers is, generally speaking, a relatively simple and not too-time-consuming task, provided it is done in a systematic and incremental manner.



Generally, most resistance exercise predominantly achieve only the shortening of muscle fibres, however the restoration of specific strength represents only half of the formula needed for essential elasticity within the soft tissue supporting the spine. The lengthening of corresponding muscle fibres is achieved by performing appropriate stretching. Combining the two activities of specific exercises AND the corresponding appropriate stretches, all done in appropriately, routinely and regularly, will result in the vital elasticity needed for a healthy back to function correctly.

The sequence of the activities is also critical. The essential sequence is to first gently warm up in a non-load-bearing and non-impacting manner; next, to do appropriate stretches. This is then followed by the exercise regime. The sequence concludes by a warm-down [if necessary] and finally with a repeat of the stretching.

The series of stretches must involve all the muscles that are directly or indirectly involved in the mechanical support of the spine. It is impossible to do only one stretch in order to involve all these muscles as there are three movement functions of the spine. It is essential therefore to do at least THREE effective stretches both before and after the specific exercise/s.

During the specific exercise/s, dependent on the duration and severity of the exercise/s, a build-up of deposited waste product may remain within the muscles/s. Stretching not only assists in the restoration of elasticity, but also helps to rid the muscle of the waste products, and assists in the restoration of the body's vital natural symmetry. Failure to do so invariably produces an asymmetrical [non-symmetrical] body pattern.

The maintenance of specific spinal support strength will better enable the spine to be less vulnerable to potentially degenerative compression. Having said that, it is crucial to embrace the fact that even a healthy, non-painful spine requires systematic and routine de-compression in order to remain pain-free. As a consequence of this knowledge, specific spinal support strength exercises will better equip the human spine to cope with various weight-bearing activities.

Without respecting the principles of restoration of elasticity, symmetry and de-compression, no amount of lower back pain exercises can expect to achieve anything more than temporary pain relief, at best. When we respect the principles, the spine so often possesses an impressive capacity to recover.