When you think of the back injury, the first thing that comes to mind will probably be "incapacitated". Back pain pretty much prevents us from moving AT ALL, not to mention from doing exercises for fitness.
Here comes a problem, however: we need fitness. Not only we need it to stay in shape, but we need it for our heart and blood vessels to be in a tonus. Heart problems are, after all, the number one killer in this world.
A less known but equally important fact is, our other organs need fitness, too. The more fat you burn, the healthier your liver becomes, to a reasonal degree, I am not talking about overexercising here. Your joints need workout. Your ligaments, unless you want to add to your back pain by accidentally overstretching them, need it too.
Also, your back needs workout. See, those disks that hold vertabrae together, they have no blood vessels in them. So the only way nitrients can reach the inner area of a disk is by diffusion. It is exactly like dissolving sugar in a glass of tea: you can just drop it in and wait. Believe it or not, but at some point sugar will be distributed all over the glass, making the tea sweet. Also by that time the tea will be cold.
To speed up the process we use stirring, which in the case of tea is done by the tea spoon. As for the case of our back, we can use two approaches. First is a massage therapy. And it is great, except it costs money. Not to mention that the back massage will not give a workout to your joints, will not burn fat and will not exercise your heart.
A second approach is doing all that - and more. Exercising. You move, your muscles are contracting and relaxing, producing same effect on your back as a tea spoon would produce on tea.
Plus, when you bend your body, your internal organs are massaged, too. And your joints are busy. And your heart...
However, there is no perfection in this world. And in our case (obviously) a problem is in the simple fact that we have a sore back! Can you do exercises with ruptured disk? With a trauma? With your nerve pinched?
A tough question.
First of all, you should not start here if you have severe pain. You should have started with visiting your doctor (and this was your fair warning!) and then you should proceed to Exercises for Back Problems page. It handles situations when the patient can barely move.
Second (no, third, as you consulted your doctor first and then did "soft" exercises), you should never do an exercise over an acute pain. Do what you can, and maybe tomorrow you will do a bit more than today.
All this said, YES you can do this set of exercises, provided you know your problems (again - ask your doctor) and if you do it without "pushing".
Because this set of exercises, no mater how simple it looks, is intended to be SAFE. You will notice that as you exercise one group of muscles, the rest of your body is always supported by the surface.
You might also notice that there is almost always some stretching involved, and never - a pressure on your vertebrae.
A set of simple exercises you do on a floor, on a semi-soft matress. Unlike in Exercises for Back Problems this particular set is done at a rythm, very similar to the way one would do aerobics. Some people do it with music.
Regardless what I said about simplicity, each exercise is chosen for its safety, with back traumas in mind. When done properly, if should be impossible to do any damage (and yes, I am going to ask you again to consult your doctor). Every exercise is accompanied with instructions on what to do and what NOT to do, in order to perform it properly, so it is not enough to simply look at the pictures.
As with any workout, you will start with doing whatever you can, at your own pace and only what feels comfortable. In a month (when done daily) an average person will be able to do it for 45 minutes, using fast music to set a rythm.
As you do the workout, muscles supporting your back will become stronger. It is a known scientific fact, that human bone alone can sustain 3 times less stress than the same bone supported by muscles. Well... It means you are going to reduce chances of getting an accidental trauma.
Also, as your back will have an increased flow of nutrients, your disks will become healthier. You shouldn't expect too much here, but in a conjunction with the muscles becoming stronger, the difference is going to be dramatic. Well... if you do it on a regular basis, as this is not a magical bullet, it does not work if you keep it on a shelf.
Your heart condition will improve, simply because this exercices are, leaving aside minor distinctions, an aerobics. You move, you do it long enough and at high enough speed - you break into sweat.
And so on. As I have mentioned on the main page of this site, a dedicated person can do a lot more than a "patient". I did it, and changes were dramatic. Now I hope it will help you to improve your life. Good luck.
The exercises for back problems are organized in sections, by the initial position: on your back, on your side and so on. It is better to do them in this order, but you can change the order if you want.
Each exercise should be done few times, usually "few" means 6-8-10-12, (depending on your physical condition and time you have), unless another number of repetitions is mentioned.
The number of exercises in this booklet is more that you can do in one set, unless you dedicate all your time to it. Technically speaking, you don't have to do them all. Choose about 15 exercises, covering all initial positions, and do them. It is better to drop some exercises from time to time, and to include new ones.
Usually, people choose what feels better for them. However, there is a problem here, you should know about. When you begin, almost any exercise will feel odd. Then, at some point, you suddenly realize, how to do it, and it feels "right". So give it a chance. Rotate the exercises. And if you can and if you have time, by all means, do a full set.
Each exercise has little "notes". Make sure you are following them precisely. For example, "lift your leg" and "lift your leg, but do not bend your back" are totally different exercises, involving different groups of muscles. In most cases, if you ignore those little notes, you will have no effect from the exercise AT ALL.
To read more, please refer to the eBook below.