Back pain can make life very difficult. Day to day tasks that were once easy can become an enormous burden. For many, staying healthy and finding relief involves the right workout routine. The problem is that some physical activity can cause increased pain or damage to an existing injury. Remaining stationary after a back injury is not a good idea. It can cause decreased flexibility, strength, and mobility. So what should you do (or not do) when exercising with pain?
- Don’t Do High Impact Aerobics
High impact workouts should be avoided. This type of exercise puts stress on the back that can aggravate an injury. High impact aerobics include anything that involves jumping, dancing, running, and jogging. A combination of speed and repetition is not a good mix for back injuries.
- Do Start Slow & Gradually Work Your Way Up
Start slow with a shorter exercise time and easier movements then work your way up. Jumping too far ahead can cause more pain. If you aren’t sure how to get started with your back pain workout, talk to your physician. They can provide recommendations or may advise you to talk to a professional to guide you through the process.
- Don’t Overstretch
Exercises like toe-touches should be avoided. This type of workout requires standing and bending, applying added pressure to the back. You run the risk of overstretching which can have dire consequences after the workout.
- Do Warm Up
While you don’t want to overstretch, you shouldn’t avoid stretching completely. Always warm up before a workout. That should include some kind of stretches to improve flexibility and help your body ease into the actual workout.
Best Exercises for Back Pain
This list includes a number of back pain-friendly workouts that can help you regain your physical ability. You should always choose your exercise routine with the help of a trained professional. A therapist can recommend exercises that are a better fit based on the severity and limitations of your injury.
- Wall Sits
Wall sits will help strengthen your core, back, and thighs. In order to perform this move, lean back against a wall then slowly slide down until you are sitting. Count to 10 then slide back up, constantly pressing your lower back into the wall.
- Low Impact Aerobics
Low impact aerobics can help with back pain. This type of workout includes swimming, cycling, and walking. Each movement will work a large muscle group, strengthening it to provide additional support for your back.
- Knee to Chest Press
Lay on your back on the floor. Your knees should be bent with both feet flat on the ground. Slowly raise one knee up to your chest and hold for 10 to 20 seconds at a time. Lower then repeat with the opposite leg.
Exercise with Back Pain the Right Way
The right workout will keep you physically fit and help reduce the back pain you are currently experiencing. Pilates and Yoga are another great option that can be done without aggravating your injury. Make sure you keep your doctor updated on progress and what you’re doing to strengthen your body and improve mobility.
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