1. Work Your Heart
Aerobic exercise in the form of cycling, brisk walking, elliptical machines, ski machines and swimming are all forms of cardiovascular exercise that can be safely performed for those with back pain. These exercises also help to improve back pain by allowing you to reach an optimal level of fitness while also being gentle on your back. They require the use of large muscle groups like the arms and legs and the exercise is performed in a smooth and repetitive motion.
Regular exercise also prevents stiffness, which can make back pain worse. Try to avoid aerobic forms of exercise that are high impact and cause pressure and compaction on the back. Running quickly, heavy lifting, aerobic classes and fast-paced dance classes are not recommended for those who suffer from back pain because they can place undue pressure on the back muscles and further aggravate pain. Many health professionals recommend 30 minutes of moderate exercise on most days of the week.
2. Flex Your Muscles
Stretching muscles is an essential component to gain and maintain mobility and range of motion. Flexibility exercises that focus on the core, thighs and pelvis will not just lengthen these often tight muscles but also reduce the risk of reinjuring the back. Look for yoga classes that are specifically designed for back pain or follow the flexibility exercises that are prescribed to you by your personal trainer or physical therapist.
Most stretching exercises that relieve back pain will focus on enhancing the range of motion of the hamstrings, piriformis, psoas and gluteus muscle groups. These muscles groups, which support and are connected to the spine, hips, legs and abdomen, are often the culprits of back pain.
Many back specialists recommend performing stretching exercises a few times a day to ensure progress.
3. Pump Some Iron
The third component of exercising with back pain is making sure your fitness routine also includes a strength-building component to it. Building up the muscles in the core, gluteus and lower back is essential for improving back pain and staving off subsequent injury. Back-strengthening exercises provide more support to the spine and keep it in proper alignment. In the long run, a strong back will also be able to cope with more stress and pressure.
Most strength-building exercises for back pain work to stabilize the lumbar spine, which is the lower back area. The back muscles are strengthened to help teach the individual to find the position in their spine that gives them the least discomfort. Another class of exercises extends the spine with the goal of reducing pressure that is caused from a herniated or disabled disc. These two classes of exercises should be taught by a qualified therapist so that alignment and form are performed properly.
