Exercise can help reduce your back pain by stretching and strengthening the muscles and improving your flexibility. As a high-impact workout, jogging might not be suitable for you until your pulled back heals -- if jogging hurts your back, substitute a cycling or swimming workout until you feel better. However, if jogging doesn't aggravate your injury, and your doctor gives you permission, you can continue jogging before you are fully recovered. Lessen the impact as much as possible, mind your posture and supplement your cardio routines with exercises that strengthen your core.
Step 1
Wear running shoes from a reputable sporting goods company. Investing in quality footwear that fits you properly cushions and supports your feet.
Step 2
Warm up before you begin jogging. Stretch your legs and back gently, and walk briskly for several minutes to generate heat in your body and relax the muscles.
Step 3
Jog on a treadmill rather than on concrete or uneven ground. The rubber of the tread is lower-impact than harder surfaces, and it is reliably stable and flat.
Step 4
Set the incline on the treadmill to zero. Jogging up or down hills changes the angle of pressure on your back and can stress your injury.
Step 5
Jog with your shoulders level, spine elongated and chest lifted. Take long strides that propel you forward and minimize your rising and falling motions. Contact the treadmill with the middle of your feet rather than your toes or heels.
Step 6
Perform several short workouts instead of one long one. You are less likely to become tired and lose proper form. Stop jogging if you begin to feel any pain in your back.
Step 7
Exercise your abdominal muscles at least twice a week to strengthen your core. This supports and protects your lower back while you jog. Take a yoga or Pilates class to further develop your core strength and prevent future injury.
Tips and Warnings
- Talk to your doctor or physical therapist before you begin exercising with an injury.
- Don't jog if it increases your back pain.
Things You'll Need
- Running shoes
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