Exercising Safely With Back Pain can be tricky!
Going to the gym is the last thing you think about when your back is hurting and you need to exercise safely with back pain. But then again exercise can be more beneficial than bed rest.
Doctors for years have told their patients to lie down, but their thinking has changed. They say now that movement promotes healing in several ways.
When you relax it tends to strengthen your muscles.
It helps increase your circulation which brings more oxygen and nutrients to your spine.
It will boost your mood which will increase your motivation and helps deal with the depression that usually comes with chronic pain.
More than 80 million Americans report having back pain each year.
Exercise is part of the solution.
Here are some tips for strengthening and protecting your back.
It is important to be careful while working out to avoid further injury. Put a gradual plan together to keep you safe while exercising and build your fitness.
Always listen to your body if you get some discomfort slow down or change your plan.
Any movements that cause sharp pain should be discontinued. Work out with a trainer or find some safe back pain videos to work out with.
Avoid putting pressure on your sore spots. To help support your back try to build or strengthen your abdominal muscles.
Try and maintain your posture for it is very important with back pain. Avoid arching your back and try to tighten your core. Observe others while working out at the gym.
It is best to warm up and loosen up before working out. It will gradually raise your body temperature. Try and ride a stationary bike for a bit or try walking around for a bit while swinging your arms.
Try stretching your muscles to increase your flexibility. Do static stretches where you can hold your position for 10 seconds or longer in a comfortable position.
Lighten up on yourself so when you are having a flare you don’t overdo it.