Exercises to Relieve Back Pain for People with Parkinson's

Exercising to Alleviate Parkinson's Back Pain

Parkinsons disease often brings painful muscle rigidity and poor mobility. While medication helps manage symptoms, movement through exercise proves vital for people with Parkinsons seeking to retain strength, flexibility and better quality of life.

How Parkinsons Impacts Mobility

In Parkinsons, decreased dopamine disrupts normal nerve signaling between the substantia nigra and corpus striatum in the brain. This hampers coordination and fluid movement, resulting in telltale Parkinsons motor symptoms like:

• Tremors
• Muscle stiffness and cramping
• Balance issues
• Shuffling gait
• Stooped posture

As Parkinson's progresses, muscle tightness sometimes leads to painful spasms and persistent back pain. Exercise and stretching offer a proactive way to combat immobility and discomforts.

Benefits of Exercise with Parkinsons Back Pain

Research confirms that exercise reduces Parkinsons symptoms and back pain while boosting emotional health. Working out counteracts the dopamine deficits physical effects by:

• Increasing flexibility and range of motion
• Strengthening muscles for stability and function
• Improving balance and preventing falls
• Alleviating musculoskeletal pain points
• Maximizing existing mobility
• Enhancing cardiovascular health
• Lifting depression and fostering emotional resiliency

Both aerobic exercise and stretching are recommended to support people coping with Parkinsons disease.

Aerobic Exercise for Parkinson's

Aerobic activity like walking, swimming or cycling gets your heart pumping, oxygen circulating and neurotransmitters flowing. Shoot for 30 minutes of moderate intensity cardio most days of the week. This could mean:

• Covering 2-3 miles on a self-propelled walk
• Swimming laps leisurely without resting
• Cycling comfortably while still able to hold a conversation

Low-impact water workouts are ideal to ease Parkinsons muscle pains. But tailor activities to your evolving mobility levels.

Stretching and Flexibility Exercises

Gentle stretching, yoga, and range of motion movements keep joints and muscles supple to prevent seizing up. These exercises for Parkinsons back pain also aid relaxation while training balance and coordination.

Focus on major muscle groups like shoulders, arms, lower back, hamstrings and quads. Stretch gently without bouncing and support joints as needed.

Best Back Exercises for Parkinsons Pain

When considering how to alleviate back pain from Parkinsons, beware heavy lifting or extreme twisting that could strain. Prioritize safe mobility exercises to nourish the spine instead.

Seated Upper Back Stretches

Seated stretches allow those with limited mobility to exercise while supporting the back. Clasping hands behind your neck, inhale while gently lifting elbows back. Or reach arms out straight, interlacing fingers with palms forward then turning hands down and out.

Knee Hug Stretches

Draw one knee toward your chest at a time, wrapping arms around to embrace the shin. Hold tenderly for 30-60 seconds breathing deeply to open up lower spine, hips and glutes.

Yoga Poses for Parkinson's Back Pain

Practicing yoga helps people with Parkinsons improve strength, balance and flexibility while learning controlled breathing. Tailor poses to your present abilities. Some suitable ones include:

• Childs Pose: Kneel sitting back on heels, folding torso over thighs with arms reaching front.
• Bridge Pose: Lying on back, bend knees and lift hips toward ceiling.
• Cat-Cow Pose: On hands and knees, drop and lift your back repetitively while breathing.

Work a few yoga poses into your movement routine 2-3 days a week. Record sessions to follow along at home.

Walking for Back Pain Management

Among accessible aerobic options, walking provides a low impact way to reinforce back health. Shoot for 30-60 minutes daily even starting in 5-10 minute increments.

Maintain upright posture, engaging core by pulling naval gently to spine. Allow arms to swing naturally while rolling feet heel to toe. Seasoned Nordic walkers use poles to incorporate upper body and improve stability.

Adapting Exercise Strategies Over Time

As Parkinsons progress, adjust fitness approaches to changing capabilities. Activities requiring balance like tennis or hiking may get ruled out, while cycling, swimming or seated yoga still refresh.

Modifying Intensity

Lessen intensity as needed by:

• Shortening individual workout duration
• Reducing reps, distance or speed
• Adding seated recovery periods
• Alternating high and lower intensity days

Incorporating Assistive Equipment

Consider walking aids like canes or portable seats to conserve energy on lengthy walks. Use anti-slip mats for floor stretches or yoga. Aquatic foam barbells enhance water resistance training sans strain.

Just beware of injury using weights, bands or machines with poor mobility. Focus instead on controlled bodyweight movement.

Trying Adaptive Exercise Classes

Look into adaptive programs at gyms, YMCAs or community centers designed for seniors and those managing physical limitations. Classes use chairs, minimal weights and simpler routines. Registered staff guide appropriate, fun workouts while monitoring for safety.

The Takeaway: Keep Moving

Through creativity and resilience, nearly anyone with Parkinsons can sustain fitness levels benefiting mind, body and life outlook. Consistency beats intensity. Even modest movement preserves function better than remaining sedentary.

Discuss options with your doctor, physical therapist or trainer versed in adaptive programming. Pain should never worsen after exercising. By tuning into your evolving abilities, customizable activities abound to reinforce fitness while alleviating Parkinsons back discomfort.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.