Back pain can make exercising a whole lot harder than it already is. Unfortunately, exercise is also one of the best ways to relieve back pain. It can be a difficult road to navigate, but following exercise simple tips can actually help relieve pain and strengthen your muscles.
Keep reading to learn 5 tips on how to exercise with back pain.
1. Avoid Toe Touches
Toe touches are a common exercise, but you should not perform them with back pain.
Standing toe touches won't do anything good for your back. They put stress on the disks in your spine, and often lead to overstretched hamstrings and lower back muscles.
Rather than perform a traditional standing toe touch, try a supported hamstring stretch. This involves setting up a chair or stool, standing straight, and putting the heel of an extended leg on the chair. You can then try and touch the tip of the toe on the supported foot without stretching your back.
2. Practice Proper Stretching
Stretching is one of the best ways you can relieve your back pain before a workout, or simply after you get up in the morning
The back-pocket stretch is a great one for back pain sufferers. Stand up straight, put your hands behind you as if in your back pockets, and then look up, arching your back. Do this up to 10 times to stretch out your back.
Press-ups involve lying on your stomach and getting into a push-up stance. With a press-up, however, you only lift your upper body, keeping your legs on the ground. Do this around 10 times, too, and hold for a few seconds each time.
3. Life Weights
Some people believe weight lifting harms the back further, but the opposite is actually often true.
Lifting weights and performing strength training can strengthens the muscles in your back. By performing strength training that supports the shoulders, glutes, legs, and chest, you may notice a decrease in back pain. Mix this with some cardio and you will reap the rewards.
4. Don't Overwork Yourself
The most important tip to keep in mind is this: Don't do anything that hurts.
If you find a specific exercise or position puts you in pain, don't do it. Find an alternative, and stick with exercises that work for you. There's no reason to work through the pain, and it can make things much worse.
If your workout is hurting you, do something stabilising like a short plank.
5. Rest Right
If your back is always in pain, you're always going to put off exercise. That's why it's so important to support your back in-between exercise sessions.
One of the best things you can do is buy a supportive back pillow, like this Sealy Pocket Springback pillow. You can also try an orthopedic mattress, and if you work in an office, a supportive office cushion.
By properly caring for your back, you'll be able to work out much longer, much harder, and with much less discomfort.
Kick Back Pain to the Curb
If you're experiencing back pain, always consult a medical professional before undertaking exercise. The tips in this blog should not replace the advice of a medical professional.