The best exercise for back pain relief

If you think skipping exercise to treat back pain is an option, you couldn’t be more wrong. Most acute back pain goes away within a few weeks with home treatment, and bed rest is not advised. Exercise is one of the best ways to resolve back pain and prevent it from returning. There is a workout routine for almost anyone with back pain. Some people on exercising immediately after back surgery. But there are some types of workouts for bad back pain that are more helpful than others.

Whether from an injury or degenerative disease (like osteoarthritis), most cases of back pain can be lowered with regular workouts and customized workouts. Stretching, strengthening, and conditioning exercises can result in stronger muscles that support the spine and your body’s weight. When your body’s skeleton is supported, you are less likely to suffer injury and back pain.

When people suffering from back pain start a regular workout program, including resistance exercise or strength training, they are more likely to have less pain and be able to return to work and be active again.

These five ways workouts for back pain can help:

  • Strong muscles give support to the back.
  • Strong abdominal muscles improve posture.
  • Improved flexibility aids in movement.
  • Stronger bones prevent fractures.
  • Exercise boosts natural endorphins in the body.

Many types of exercise are good for back pain, including:

  • Biking
  • House chores such as cleaning and gardening
  • Low-impact aerobics
  • Resistance exercises
  • Stationary cycling
  • Stretching exercises
  • Swimming
  • Martial Arts (Tai chi)
  • Walking
  • Water exercises
  • Yoga

Before you begin, check with your doctor or therapist. If you haven’t exercised extensively in the past, start slowly and work your way up gradually. If you have pain or low back pain after working out stop and call your doctor.

One of the worst mistakes is trying to do too much too soon. Always leave time for warm-up and cool-down before and after workouts for back pain. Let your doctor or therapist know if any exercise makes your back pain worse. Record your experience and any medications in your EMR for a proper professional opinion.

The good news is that back pain can be avoided. Improper body mechanics such as incorrect posture or lifting heavy objects leads to back pain. With this in mind, be aware of how you sit, lift, bend, twist and walk. Ensure your workplace uses ergonomically correct furniture, and ask for help if you need to move a heavy object. 

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