A continuous and regular back pain dampers your daily routine. Once it enters your life, you become a less active person. However, it is totally up to you how you take this pain and do it with it. It is just a matter of choice to stay active with your constant pain. You can still be productive if you want.
The key lies in following the right lifestyle, which includes eating the right food and doing the right exercise. Yes, it is perfectly fine to do exercise with lower back pain. The proper exercise schedule and the right kind of workout will help you to sail through the condition so nicely. You need to know what type of exercise you should avoid and follow.
The right kind of back pain workout is the key. It will help you recover from the pain, strengthen your muscles, and increase flexibility. Weak muscles fail to carry the load of your spine, and that’s why it becomes way important to add strength to the core muscles of your back.
Working out with the back pain
The conventional system will always tell you to stay away from the exercise camp. The traditional theory will always ask you to rest or push through the pain. However, both theories are not right. Both the theories don’t sync in most of the cases.
Your back pain works out depends on the following factors.
- The reason behind your back pain.
- How active you stayed while your onset of back pain.
- How long, when and where your back pain started
Unless your back pain is a result of some severe conditions like a fracture or spinal tumor, you can go for a few low-intensity weight training activities to manage it well. Exercising regularly strengthening your spine muscles, the strengthening improves mobility, and the tighten muscles start functioning properly.
Keeping active during the pain prevents the tightening of the muscles. The sedentary lifestyle and inactivity can worsen your pain. So basically, one should not stop following one’s fitness regime because of the fear of your pain. Just make sure to keep your activities light and steady.
What kind of Exercises Should You be Doing?
If your back pain is the result of your bad posture, your weak muscles must have been compressed, and your spine must have been misaligned. Risking further is not even a point. These core exercises are good to start with.
Core strength and stability
A strong and strengthening core exercise deals with the fundamental aspect of spine health. A stable sore keeps you upright allows you to move flexibly. Core exercises are a great way to start with when you are in back pain.
These are the few examples of core exercises to start with.
- pelvic tilts.
- Wall sits.
- Abdominal exercises that include exercise ball.
Strength and weight training
It is a common assumption to avoid weight and resistance training while having a bad back. The research says that the sufferers should participate in these kinds of exercises to decrease the symptoms of the pain.
Here are some examples of weight training programs.
- Lateral raise lateral pull downs and assisted pull-downs.
- Chest flyes, bench press, and incline press.
- Leg press, extension, and curls.
You can also try these bodyweight exercises for back pain.
- Squats of all variations.
- Lunges forward to backward depend on you.
- Push-ups or modified push-ups from knees.
Make sure to tighten the muscles of your abdominal before starting any of the exercises. It will help you protect your loser back. It will alleviate the pressure from your spine and would not let you fall into any long-term trouble.
Taking approval from your physician is yet another point that you should take care of.
Stretching plays a vital role when you are dealing with back pain. It is a perfect combination of core stability and weight training. Begin with light and easy exercises to deal with your lower back pain effectively.
Some common back pain stretches include:
- Hamstring stretches and extensions taking support from wall or towel grip.
- Knee-to-chest stretch while keeping your alternate legs straight on the floor.
- Back press-ups from the floor push-in position.
Make sure to hold each of the stretches for a few seconds only, and these stretches can be repeated several times in a day.
A back pain workout schedule is incomplete without cardio. Low-impact cardio sessions are a great way to start with. Doing short sessions of cardio activities a few times in the week will help you with your cardiovascular health. Working with a personal trainer or a physiotherapist will be more beneficial for you.
Adding these exercises to your daily workout schedule will make your life easier and better. It will reduce your pain and help you to endure it well.