Lower-back problems can be caused by one or more contributing factors. Being overweight, having habitual bad posture and spending long periods sitting hunched over a desk can all result in back pain. Disk degeneration, arthritis and osteoporosis are all conditions that also present back pain. Your back problem may be the result of a traumatic injury such as a car crash or from trying to lift something that was too heavy. With so many causes of back pain it is essential that you get your back problem assessed by a medical professional before trying any new kind of exercise. It is also important to note that while one type of activity may be fine for one type of back problem, it may not be suitable for others.
Swimming
Many back problems are exacerbated by high-impact activities such as running and jumping. Swimming is a non-impact form of exercise, and as the water supports much of your weight, it can also help relieve the effect of gravity on your back. The breaststroke tends to encourage an excessive lumbar arch, which may make some lower-back problems worse, so this stroke should be used with caution. Backstroke and freestyle place the least amount of stress on the back.
Cycling
Racing and road bikes tend to promote an excessive forward lean, which can be uncomfortable for back-problem sufferers. Mountain, commuter and hybrid bikes tend to be much more upright and place less stress on the back. Regular cycling strengthens your legs and improves your cardiovascular fitness as well as helping with weight management. If you prefer to work out inside, exercise bikes are a viable alternative.
Deep-water Running
Deep-water running provides a suitable alternative to regular running for people with bad backs or lower-body injury. To perform this type of exercise you need a specially designed flotation belt and a pool deep enough so you can be chest-deep in water and not touch the floor. Once you are set up, pump your arms and legs as though you are running to propel you through the water. Deep-water running is a non-impact form of exercise and safe for most back-problem sufferers.
Power Walking
Power walking is the term used to describe walking purposely for exercise as opposed to transport but should not be confused with the sport of race walking. Normally accompanied by an exaggerated arm swing, many power walkers also carry small hand weights or wear weighted vests to make this low-impact form of exercise more effective. Although there is some impact associated with power walking, it has much less joint impact than running. To reduce the impact further, wear stable and well-cushioned shoes.
References
- "Sports Injuries: Diagnosis and Management"; Christopher M. Norris; 2004
- "Ultimate Back Fitness and Performance"; Stuart McGill; 2004
- "ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities"; American College of Sports Medicine"; 2009
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