Exercise for Back Pain: Your Guide to Relief and Recovery
Exercise is a critical component for long-term spine health. However, not all exercise has the same beneficial effect, and some types of exercise may even cause or worsen back pain. Learn why you should exercise for back pain relief, which exercises to avoid, and when to seek help from a Summit Orthopedics expert in the Minneapolis/St. Paul area.
Why Exercise Helps Back Pain
While it may be tempting to avoid movement when experiencing back pain, staying active can often speed up recovery. Although short periods of rest may help certain conditions, prolonged inactivity can actually worsen lower back pain, the most common type of back pain.
When you rest too much, your muscles can weaken, and your joints can become stiff. This can slow down the healing process and may even make your pain worse. However, staying mobile promotes healing and improves symptoms, as exercise can improve blood flow to the injured area and strengthen the muscles that support your spine.
The Best Exercises for Back Pain
Not all exercises are created equal when it comes to managing back pain. High-impact activities, such as running, or activities involving abrupt movements may exacerbate back issues, particularly if the back is already injured. Instead, focus on low-impact aerobic exercises such as:
- Elliptical training: This provides a similar aerobic benefit to running but with much less stress on the lower back.
- Pilates: Known for strengthening core muscles, this low-impact exercise may help with stability and balance.
- Swimming: Water provides buoyancy, reducing stress on joints and the spine, while allowing for a full-body workout. Classes such as water aerobics can help build strength without impacting your joints.
- Walking: Taking a brisk walk around your neighborhood every day is a great way to strengthen back and leg muscles with low joint impact.
- Yoga: Gentle yoga or other slower-paced classes can increase flexibility and strengthen back muscles.
There is not one single “best” back exercise for all people. Any type of low-impact activity that gets you moving has a similar effect on lower back pain relief—they all help. You may benefit from combining several types of exercise, or you may want to try other activities that you enjoy, such as canoeing or hiking. However you choose to exercise, it’s essential to listen to your body. If a certain movement causes intense pain, cease the activity.
If you are currently injured or have chronic back pain, make sure you talk to your Summit Orthopedics provider before starting a new exercise plan. Your provider can recommend options that meet your physical capabilities.
Stretching and Strengthening for a Better Back
Stretching is a valuable tool for relieving back pain and preventing future injuries. Regular stretching keeps your muscles flexible and reduces tension in the back. Incorporating lower back stretches and other back exercises into your routine can help relieve pain and strengthen the muscles that support your spine. Stretches for upper and lower back pain include:
- Cat-cow stretch: This yoga-inspired stretch is a gentle way to warm up the spine and loosen the back muscles. Start on your hands and knees. Round your back upwards like a cat while tucking your chin towards your chest. Then, arch your back and lift your head and tailbone towards the ceiling. Repeat this sequence 10 times.
- Bridge pose: This lower back exercise strengthens and stretches the muscles around your spine. Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, hold for a few seconds, and slowly lower back down. Repeat 10 times.
- Knee-to-chest stretch: This stress can relieve lower back pain. Lie on your back with your knees bent. Slowly pull one knee toward your chest while keeping the other foot flat on the ground. Hold for five to 10 seconds, then switch legs.
- Pelvic tilt: This exercise strengthens the abdominal muscles while relieving lower back pain. Lie on your back with your knees bent, gently tighten your abdominal muscles, and press your lower back into the floor. Hold for five seconds and release. Repeat five to 10 times.
Exercises That May Worsen Pain
Not all exercise is appropriate for back pain, and some movements could make the pain worse. While runners tend to experience less lower back pain than the average person, running while your back is hurting may make the pain worse. Other types of exercise that could worsen existing back pain include:
- Basketball, volleyball or other sports that involve jumping
- Dance
- Golf
- Heavy weightlifting
- Tennis and other racquet sports
While heavy weightlifting can aggravate a back injury, weight-training is a good way to help build your core strength. Try activities that use your bodyweight to build strength.
How Physical Therapy Can Help
If your pain is severe, it’s a good idea to consult a physical therapist. A PT can create a tailored plan of exercises for lower back pain that won’t make your pain worse. Additionally, Summit Orthopedics specialists can help correct your posture, build strength with simple exercises and teach you how to modify activities to alleviate pain.
Start your journey to a healthy spine with physical therapy at Summit Orthopedics. Schedule an appointment.
