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How to Avoid Back Pain While Exercising

By Lana Bandoim

Back pain can make finishing a set of repetitions or running an extra mile impossible. It has ended many gym memberships and marathon dreams. However, you do not have to let back pain stop all exercise. Consider the following tips that chiropractors wish more people followed.

Avoid Crunches

Crunches promise flatter abs and a stronger core, but they are terrible for the spine. They force you to round the spine, and chiropractors recommend avoiding them. Instead, switch to doing planks that are safer for the spine yet provide a good workout. Planks also focus on the core and abs, so you get the same benefits. In addition, planks include the leg and shoulder muscles for a more intense exercise.

Avoid Jogging

If back pain is intense, jogging can aggravate it. Jogging is considered a high-impact exercise. Consider switching to a low-impact exercise such as walking. It is less stressful for the back and provides some of the same benefits. You can walk outside and still burn calories. One study found that walking can actually decrease back pain.  

Avoid Intense Aerobics

The intense aerobics classes can be fun, but they are hard to handle with back pain. Jumping, kicking and other moves are difficult to perform when you cannot move the spine without crying out in pain. In addition, many aerobics classes force you to twist the spine. Consider switching to a low-impact exercise such as swimming. It is easier on the back and still fun.

Avoid the Inclined Treadmill

An inclined treadmill offers a more powerful workout that burns more calories. However, it is difficult to use for people with back pain. The stress of the incline may be too much for the spine. Instead, switch to walking without an incline or use another machine.

Avoid Toe Touches

You have probably seen the tired gym members reaching for their toes with their hands while standing. Although this common exercise is frequently seen in gyms and schools, it may not be safe for people with back problems. The toe touch exercise puts stress on the disks and spine. It can also overstretch the muscles and increase pain.

Visit The Joint Chiropractic to fight back pain. The licensed chiropractors at The Joint are experts in figuring out how to manage and decrease pain. You do not have to worry about insurance coverage or appointments. The convenient locations accept walk-ins and stay open on nights and weekends.

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

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