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Reduce Your Back Pain by Getting Back to Exercise

By Donna Kostiew

Although it is more commonly associated with aging, you don’t need to pass a certain milestone to suffer from back pain. The bad news is that it can actually afflict us all, at any age. The good news is that contrary to what many people believe, there are still plenty of exercise options that you can partake in. While some forms of exercise can be hard on the back (you certainly don’t want to choose those), there are others that will provide you with your daily fitness requirements and quite possibly help to strengthen and reduce your lower back pain.

Sound Too Good to be True?

You can get the exercise you need and can attain the fitness level you want with these low-impact exercise options, just don’t forget to consult your doctor if you are under their care.

  • Yoga - Few exercises combine flexibility and strength as well as yoga does. Yoga helps to stretch and tone the muscles and is a great way to burn those extra calories. It is a wonderful exercise for those with back pain because it can often be safely adapted and customized to your needs.
  • Walking - Walking is an exercise that anyone can do. The advantage to walking is that it is gentler to your spine than jogging is, yet it still elevates your heart rate and strengthens your muscles. Short of a comfortable pair of shoes, you don’t need any other special equipment and you can definitely take part in this form of exercise pretty much anywhere.
  • Elliptical machines - These machines simulate the movements of more strenuous exercises while providing the safety of a low-impact aerobic workout. Because your feet will never hit a hard street or trail while on this machine, this exercise is a lot less jarring to the spine. Additionally, the options that many of these machines offer include several different resistance settings that can help strengthen your muscles.
  • Stationary bikes – Like the elliptical, a stationary bicycle mimics the motion of a workout but doesn’t include the jostling impact you would sustain from doing it on a street or trail. If the back pain is significant, an excellent option would be to choose a recumbent bike, whichallows you to get in a good workout while also offering some much-needed back support.
  • Swimming – Exercising in the water is one of the best low-impact exercises for your body if you are dealing with back pain. Water provides both support and resistance, so almost any workout done in it will be both beneficial and safe for your spine.

You don’t have to give up something that you are accustomed to doing simply because you are experiencing pain. The benefits of low-impact exercises are far-reaching; more importantly, the severity of your back pain can be reduced with them.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Eagan, Minn.

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