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Effective Exercises to Reduce Back Pain

By Donna Stark 

If you have been struggling with back pain for some time now, the thought of exercise, and the potential of making things worse, may be terrifying to you. But the good news about exercising with a painful back is that it doesn't have to be scary. In fact, it may be exactly what your body needs. Of course, you should always check with your doctor before you make a significant change like this, but once you are cleared, you'll have so much to look forward to! Here are some back-friendly exercises you should consider adding to your daily routine.


Has your back pain kept you immobile and do you feel less flexible than ever before? If so, yoga may be a great place to start! The intentional movements and controlled poses involved with a yoga session will help ease tension in the body, lengthen muscles, and strengthen the ones that support the spine. On top of that, the breathing exercises in yoga will help alleviate your pain. Just be sure to move slowly and avoid any abnormal twists or extensions of the body. Also, don't be afraid to stop for a rest if a pose feels too uncomfortable.

Stabilization Exercises

Many people suffer from back pain every day, but there is a way you can reduce the severity and ward off any future issues. You just need to stabilize your spine. Stabilization exercises are designed to help strengthen the muscles around the spine and alleviate low back pain. These exercises are essential if you want to protect your back and prevent any future damage. You can find examples of what to do with a quick search online or by asking for help from a personal trainer.


Walking is one of the safest low-impact workouts you can choose when you struggle with daily back pain. By committing to just 30 minutes a day, you can strengthen those all-important supporting muscles around the spine, increase blood flow to your back (which helps the healing process), and improve flexibility. You only need some comfortable clothes and a good pair of shoes, so it couldn't be any easier to start. However, you need to prioritize your safety, especially if walking alone. Here are some quick pointers.

  • Tell someone where you are going and when you plan on being back
  • Make sure you are visible to everyone on the road
  • Bring plenty of water along with you
  • Walk in familiar areas
  • Know your limitations before heading out

Put Your Fear to Bed

Don't let fear stand in the way of becoming healthier! Exercise will bring many benefits to your body and could even be exactly what your back needs! Just start slowly and progress as you see fit. You may be surprised by how well you end up feeling!

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

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