When your back hurts for whatever reason, exercise or any other movement may be the furthest thing from your mind. In reality, however, exercise may be exactly what you need, not only to relieve some of the pain you feel now, but also to strengthen back muscles and reduce the chance of reinjuring your back later. Aerobic exercise is a good way to accomplish both objectives and is safe, even with a hurt back.
Type
Choosing the right type of aerobic exercise is crucial when you have a hurt back. Low-impact aerobics are a good choice, as these exercises are gentle and work large muscle groups without involving movements that jar your spine. Walking, stationary biking, an elliptical exerciser and water aerobics are all examples of aerobic exercise appropriate for a hurt back.
Time Frame
Consistency is a key factor in the success of your aerobic exercise program. The more consistent you are in the frequency and duration, the greater the benefits will be for your back. Unless your doctor has an alternate recommendation, plan a minimum of three, 30-minute sessions each week. Make sure to include a few minutes of warmup stretches before starting your routine, both to get blood flowing to your muscles and increase flexibility One thing to keep in mind is that 30-minute sessions are a goal, not a starting point. Start slow, increasing each session by a few minutes at a time until you reach this goal. The same is true if you exercise regularly but for whatever reason miss more than a few sessions. It may not take as much time to get back to a normal routine, but starting back up slowly can prevent injury.
Benefits
An almost immediate benefit of appropriate exercise is pain relief. Lack of movement contributes to weak, stiff muscles, while safe exercises such as low impact aerobics work the muscles in your back, abdomen, pelvis and thighs, helping them become stronger, more flexible and better able to support your body weight. Pain relief can also be a longer-term benefit of aerobics, as exercises stimulate the release of brain chemicals called endorphins. These chemicals are to help relieve pain and elevate your mood. Aerobic exercise can also be of great benefit if weight issues contribute to your back problems, as they help burn fat and in the process, reduce spine and joint pressure.
Considerations
Always talk to your doctor before performing any aerobics when you have a hurt back. Failing to do this puts your back and your health at risk. Exercise timing is important in relieving the pain and symptoms of a hurt back, and even the right type of exercise can aggravate your condition if you perform them at the wrong time. Follow your doctor's advice and start exercising only when she feels you are physically ready. After you begin, stay in touch with your doctor and report any extended or unusual pain symptoms immediately.
Member Comments