Dealing with lower back pain can make exercise seem daunting, but staying active is crucial for recovery and prevention. The key is knowing the right approach.
Here’s a guide to safe movement, focusing on gentle exercises and avoiding activities that may aggravate your condition.
Dos for Exercising with Lower Back Pain
- Start Slow and Gentle: Begin with low-impact exercises like walking, swimming, or stationary cycling. These activities improve blood flow, promote healing, and reduce stiffness.
- Focus on Core Strengthening: Strengthening your core muscles supports your spine and reduces strain on your lower back. Exercises like pelvic tilts, bird-dog, and bridges are excellent for this.
- Incorporate Stretching: Gentle stretches can improve flexibility and relieve tension. Try child’s pose, cat-cow stretches, or the knee-to-chest stretch.
- Maintain Proper Form: Whether stretching or performing strength exercises, always prioritise correct posture to avoid further injury.
- Consult a Professional: Work with a physiotherapist or fitness expert familiar with back pain to ensure your exercises are safe and effective.
Don’ts for Exercising with Lower Back Pain
- Avoid High-Impact Activities: Running, jumping, or heavy lifting can increase strain on your back and worsen pain.
- Don’t Overdo It: Pushing through severe pain or exhaustion can aggravate your condition. Listen to your body and rest when needed.
- Skip Twisting Movements: Avoid exercises that involve twisting your spine, such as certain yoga poses or golf swings, which can worsen discomfort.
- Say No to Unsupported Movements: Exercises requiring excessive bending or unsupported forward movements can strain your lower back.
- Don’t Ignore Pain Signals: Sharp or worsening pain during exercise is a warning sign to stop and consult a specialist.
Gentle Exercise Suggestions
- Walking: A simple and effective way to stay active without stressing your lower back.
- Swimming: Provides full-body movement with minimal impact on the spine.
- Modified Yoga: Focus on restorative poses, avoiding deep bends or twists.
- Stretching Routine: Dedicate 10-15 minutes daily to gentle stretches tailored to your pain level.
How Exercise Helps
Engaging in regular, gentle exercise improves spinal health by strengthening supporting muscles, enhancing flexibility, and boosting circulation. It also helps manage weight, reducing strain on your back.
When to Seek Help
If your pain persists despite careful exercise or worsens during activity, consult a specialist. Non-surgical treatments like spinal decompression can complement your exercise routine, addressing the root cause of your back pain.
Lower back pain doesn’t mean you have to give up on exercise. By following the dos and don’ts, you can stay active safely and support your recovery. With the right approach, you can regain mobility and enjoy a healthier, pain-free life.
About ANSSI:
ANSSI Wellness focuses on improving the quality of life for patients suffering from spinal issues, aiming to provide relief where other conventional treatments have failed. Through advanced non-surgical spinal decompression treatment, ANSSI is committed to helping patients avoid surgery and recover in a safe, effective, and compassionate environment.
Connect with ANSSI Wellness on LinkedIn, Instagram, and Facebook for expert guidance.
