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Should I Work out if My Back Hurts?

By Rachel Carver

Back pain is not fun for anyone. It can bring your active lifestyle to a grinding halt and just make all aspects of life uncomfortable.

When we experience pain, we tend to want to rest and recover. However, some exercises -- especially for lower back pain -- can actually provide you with some relief. It is important to know what exercises to proceed with and which ones to avoid.

Benefits of Exercises for Lower Back Pain

Workouts help with back pain, strengthen weak muscles, and improve flexibility in tight areas. Studies show that physical activity can decrease pain symptoms for:

  • Lower back pain
  • Osteoporosis
  • Arthritis

Weak back muscles do not help the spine effectively carry its load. This adds extra pressure to spinal discs. Strong back and core muscles will relieve this pressure. Proper exercise can help relieve future back pain.

Exercise Factors to Consider With Back Pain

Whenever you want to solve a problem, it's a good idea to have as much information as possible.

  • The cause of the back pain
  • Your level of activity before the back pain began
  • Pain symptoms such as pain location and length of time

Low-intensity cardio workouts and weight training can help you manage your back pain. This changes if you have a fracture, chronic disease, or spinal tumor.

Too much sitting with back pain can worsen your symptoms. Engage in some light and steady activity to keep your muscles lose. And head to The Joint Chiropractic clinic near you for a spinal adjustment. It is easy for your spine to become misaligned, and correcting this problem will bring you pain relief.

A common cause of back pain is poor posture. This causes weak muscles to compress the nerves and put extra pressure on your lower back. Whatever the cause of your lower back pain might be, here are some key areas to strengthen.


A strong core is an important part of spine health. It keeps your body upright and helps with flexible movement.

A strong core will reduce spinal stress and decrease the chance of injury. Try these core exercises for back health.

  • Abdominal exercises with an exercise ball
  • Wall-sits
  • Bridges

Strength and Weight Training

Studies show people with back pain who continue strength training see a decrease in their symptoms. Because of the spine's importance to overall body health, we need to strengthen all muscles supporting the back and core. Key areas include legs, shoulders, and glutes. Many weight machine and body weight exercises target these areas. Incorporate some of these weight training and strengthening exercises into your workout routine to help with back pain.

  • Squats
  • Leg press, extensions, and curls
  • Chest flys and bench press
  • Lateral raises and lateral pull-downs

Movement is an important part of managing your back pain. The Joint team can work with you to create a pain management plan that includes exercise and treatment.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fort Worth, Tex.

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