How To Exercise Without Back Pain
Back pain does not have to be debilitating. Here are several tips to help you avoid back pain while realizing the benefits of regular exercise.
Even if you suffer from back pain, you can safely and comfortably maintain an active lifestyle.
Warm Up Properly
Begin your workout with a thorough warm up. A good warmup will gently prepare your body for exercise by increasing blood flow to your muscles. Your muscles will be more pliable and less prone to injury.
Focus On Good Posture
Poor posture can create excess pressure on your back muscles and spine. Learn proper weight-lifting form, and avoid lifting such heavyweight that you sacrifice good posture. Activities like cycling or running can also cause back pain if you do not maintain correct posture.
Strengthen Your Core
A strong core will protect your back and help make it easier to maintain good posture, but it is important to choose core-strengthening exercises wisely. Avoid bending or twisting activities like traditional crunches, as these can make back pain worse. Planks are great exercises for gently strengthening both your back and abdominal muscles.
Low Impact Activities
High impact aerobics classes and running can both aggravate back pain. Choose lower impact exercises to get the benefits of exercise without the pain. Walking and swimming are safe activities that can be comfortably enjoyed by back pain sufferers. If you can keep your upper body relaxed and avoid hunching over, cycling may also be a low impact option for you. Low impact activities offer the benefits of exercise without adding unnecessary stress to your back.
Make Modifications
Modify your exercise routine to reduce the stress on your back. Opt for back-friendly exercises and avoid lifting weights overhead. Avoid activities where you must bend or compress the spine. Support yourself using a chair or other props. When in doubt, slow down your routine and focus on form.
Wear Supportive Shoes
A good pair of supportive shoes will aid your posture and improve your body’s alignment. Poor lower body alignment can have a domino effect as it works its way up through your feet and into your lower back. The right footwear is especially important if you do a lot of walking or jogging.
Maintain A Healthy Weight
Excess weight puts a lot of extra strain on your spine and back muscles. Staying active with the combination of extra weight and back pain can seem daunting, but the above tips will help. If you are overweight, try to lose weight by following a healthy diet. Stay active by choosing gentle, low impact exercises. Once you are at a healthier weight, strive to keep the weight off by continuing to follow a healthy diet and exercise plan.
Seek Chiropractic Treatment
If you suffer from back pain, consult with your chiropractor before starting a new exercise routine. Your chiropractor will recommend targeted back strengthening and flexibility exercises, which can help treat and prevent back pain. Chiropractic treatment will help restore mobility and flexibility to your back, allowing you to stay active and be pain-free.
