If you’re suffering from back pain, it’s important to try to stay active and resume your normal activities. But you have to know what is going to make things better and what is going to make things worse.
There are several ways to stay active safely whilst suffering from back pain – and there are several types of back pain too. Pain in the lower back is particularly common, but back pain can refer to pain felt anywhere from your waist to the knees. When the pain goes to the buttocks and thighs it is often referred pain from the back and pelvis joints and muscles.
Most people will suffer from severe back pain at some time during their lives. Though it’s common and uncomfortable, it doesn’t have to be life-changing, especially if you get the right care and advice early on.
What leads to back pain?
Though the cause of most back pain is hard to pinpoint it is usually not serious and gets completely better with the right approach. There are several conditions that cause back pain which can take a while to heal and need extra care. For example, a herniated disc (sometimes referred to as a slipped disc, disc bulge or disc prolapse) which can lead to sciatica.
Avoid these exercises if you have back pain
- High-impact activities: These are exercises and activities that put stress on your joints, which can increase back pain. This includes running or jumping, which should be avoided until the back pain has subsided.
- Lifting heavy weights: There is some uncertainty about whether lifting weights should be avoided whilst suffering from back pain. Deadlifts, though, are particularly bad. Though lifting weights with the correct form could be fine, it is important to keep an eye on the weight you are lifting and not lift anything too heavy especially if you are lifting it above your head.
- Sit-ups, crunches, toe-touches or leg lifts: These can place additional stress on your back. These are core exercises, which are important for promoting good posture and improving stability. The core muscles consist of the abdominals, back, hips and pelvic floor muscles. The core muscles are responsible for maintaining balance as well as spinal stability and stability of the trunk. However, if you are suffering from back pain, some core exercises could make your pain worse.
Safe exercises for back pain
Staying active is an important part of recovering from back pain, and there are plenty of ways to exercise safely without placing additional strain on your back. So here are some examples of activities that can be done safely and help keep your back strong and healthy.
- Walking
Walking is often overlooked as a form of exercise but at a moderate pace, it can gently and safely work your muscles. It won’t place additional strain on your back and can also help to build stamina and burn calories. - Swimming
Swimming is a low-impact and aerobic exercise. The water supports the body but also adds resistance to your movement and thus makes you work harder. Most water exercises are safe for back pain. You could jog in the pool for example. - Pilates
Pilates can be done on a mat or using special equipment, but it aims to strengthen the body with a particular focus on core strength. It can be beneficial for people suffering from lower back pain, and it also improves posture, muscle tone, balance, joint mobility and relieves tension.
If you need advice from our experts here at Sundial, just book an appointment with a chiropractor or physio. We’re always happy to see you!