Your back helps you twist, bend and supports the weight of your torso and is crucial for lifting objects. While traumatic events, like a car accident, can hurt your back, so can the activities of daily life, including exercise. Exercise can strengthen your muscles, but overuse from twisting and/or strain on the back can cause pain. In addition to the activities themselves, causes of back pain can include practicing poor posture when you perform certain exercises. By correcting your form, you may be able to reduce exercise-related back pain.
Activities to Avoid
Activities that place the greatest strain on your body or require frequent twisting can be the most harmful to your back during exercise. High-impact activities include running, playing football, rugby, soccer or basketball. Horseback riding is another exercise that places extra strain on the sacroiliac joint and causes pain. Twisting exercises like gardening, playing tennis and golfing also can be painful on your back.
Proper Form
Almost any exercise can be hard on your back if you engage in it without practicing proper form. Seek the expert advice of a physical therapist or a certified personal trainer if you are unsure of the correct form for a particular exercise. Stand in front of a mirror when performing activities like lifting weights, and ensure you keep your back straight and do not lock your arms or knees. Lifting weights that are too heavy can place extra strain on your back and cause injury. Do not lift weights that are so heavy that you cannot perform more than eight to 10 repetitions. Lighter weights and more repetitions are preferred to heavy weights that can place strain on your back.
Activities to Perform
Some activities place less strain on your back and are associated with maintaining a healthy spine. Select low-impact exercises, such as swimming, walking or riding a stationary bike. Avoid a road bicycle, where riding over bumps can cause back pain. Speak to your physician if you experience back pain with any exercise and cease performing that exercise. Together, you can pinpoint exercises that are appropriate for your unique condition.
Treatment
For exercise-related back pain, apply an ice pack to reduce inflammation in the area. Avoid applying heat until 48 hours after you experience a back injury because the heat dilates your blood vessels, which can contribute to swelling immediately after an injury. Rest for a day or two, placing a pillow underneath your legs for added support and to encourage a proper position for your back. However, extended bed rest is not ideal for moderate back pain or strain. This is because bed rest causes your muscles to de-condition. Instead, choose low-impact activities like walking or stretching to prevent future back pain.
References
- Spine-Health: Exercise and Back Pain; Peter Ullrich, Jr., M.D.; June 15, 2009
- American Academy of Orthopaedic Surgeons; Low Back Pain Exercise Guide; July 2007
- The Stretching Handbook; Back Pain Exercises; Vert Mooney, M.D.; 2002
- Spine Universe; Causes of Back Pain; Kamiah Walker; October 1, 2010
- Harvard Health Publications; Low Back Pain; Jeffrey Katz, M.D.; 2010
