Lower back pain affects most people in Western countries at some point in their lives with 80 percent of people having some degree of pain at some point. Between 60 percent and 80 percent of people experience pain again within a year. Aerobic exercise may help you prevent or reduce lower back pain and speed healing.
Neutral Spine Position
For aerobic exercise to benefit the back, keep your spine in a neutral back position. This is the proper alignment so that stress is not placed on your back during exercise. Maintaining a neutral spine position also builds your abdominal muscles, which further protects your back. Neutral spine position is the way your lower back is when you are not arching or rounding your back. It is the midway point where your back curves naturally. Squeeze your abs to support your lower back.
Types of Aerobic Exercise
Some people with lower back pain engage in high intensity aerobic exercise without pain. However, low-impact aerobic exercise doesn't jar the spine and is appropriate for everyone. Low-impact aerobics include walking, swimming, riding a stationary cycle, using an elliptical trainer, water aerobics or using a treadmill. Swimming actually is a no-impact form of exercise because the water's buoyancy supports your body weight so that your joints don't have to. You also can do strength training exercises in the water to strengthen your lower back muscles as well as your abs and hip muscles, which support your back.
Duration and Frequency
The main point of aerobic exercise is to increase your heart rate and breathing rate. You need to elevate your heart rate for at least 20 minutes for aerobic exercise to be effective, but 20 to 30 minutes is recommended. If you prefer walking, focus on distance instead of time. Walking two to three miles on a treadmill or outdoors helps back pain, but no matter what type of aerobic exercise you choose, remember to keep you spine in neutral position. Never sacrifice your posture to exercise longer. Do aerobic exercise three days a week unless otherwise instructed by a physician.
Benefits of Aerobic Exercise
Aerobic exercise causes your body to produce endorphins, which are natural painkillers. This reduces lower back pain and also fights depression, which often comes hand in hand with back pain. Aerobic exercise also helps you maintain a healthy weight and strengthens your heart and endurance. Consistent aerobic exercise can increase life expectancy and slow cognitive decline.
References
- Spine-Health; Low-Impact Aerobic Exercise; Peter F. Ullrich, Jr., M.D.
- American Academy of Orthopaedic Surgeons: Low Back Pain Exercise Guide
- MayoClinic.com; Aerobic Exercise: Top 10 Reasons to Get Physical; Mayo Clinic Staff
- NISMAT: Physical Therapy Corner: Low Back Pain and Lumbar Stabilization Exercises
