7 ways to modify your exercises when suffering back pain
Written by: Liz Wullems-Griffioen, CMO Healactively
Reviewed by: Noah Köppel, Physiotherapist (Kantonsspital Winterthur, Switzerland) and Research Associate (Eastern Switzerland University of Applied Sciences - OST)
So, you're a keen sportsperson or someone who doesn't let a day pass without getting in some form of workout or exercise. That's commendable! However, if back pain is starting to sneak into your life, threatening to bench you from the activities you love, don't let it take over. Instead, consider this your playbook for navigating through exercise even with back pain. We're here to offer guidance on how to continue your active lifestyle while being mindful of your back. Adjusting your approach to exercise doesn't mean sidelining your ambitions; it's about playing smarter to ensure you can keep moving forward, pain-free.
1. Water Aerobics and Swimming
- The buoyancy of water reduces stress on the back and joints, making swimming and water aerobics ideal for those with back pain. Focus on gentle strokes and avoid abrupt movements or twists.
2. Walking
- A low-impact activity that can be easily adjusted to one's comfort level. Use supportive footwear and maintain good posture to minimize strain on the back.
3. Pilates
- Pilates strengthens the core muscles, which in turn supports the back. Opt for a beginner class and inform your instructor about your back pain so they can modify the exercises accordingly.
4. Yoga
- Yoga enhances flexibility, strength, and awareness of body alignment, all beneficial for back health. Stick to poses that do not strain the back, and consider using props for support.
5. Stationary Cycling
- A low-impact cardiovascular exercise that minimizes stress on the back. Ensure the bike is properly adjusted to reduce strain on your lower back.
6. Strength Training
- Focus on strengthening the core, glutes, and leg muscles to support the back. Start with light weights and higher repetitions to avoid strain. Always maintain proper form and avoid any movements that trigger pain.
7. Stretching
- Regular stretching can improve flexibility and reduce tension in the muscles supporting the back. Incorporate gentle stretches for the hamstrings, hip flexors, and lower back, but avoid deep forward bends or twists.
Considerations and Tips
- Always warm up before exercising and cool down afterward.
- Listen to your body and stop any activity that causes pain.
- Consistency is key. Rather than engaging in sporadic, intense workouts, aim for regular, moderate activity.
- Consider consulting a physical therapist for personalized advice and modifications.
Exercise is a pivotal element in managing and alleviating back pain, but it's essential to choose activities that do not exacerbate the condition. By incorporating these modified exercises into your routine, you can enjoy the benefits of physical activity while nurturing your back health.
At Healactively, we understand that back pain is a highly individual experience, which is why we offer a personalized back wellness program. Through our self-assessment tool, users can identify specific areas of concern, enabling us to tailor a back wellness program that addresses their unique needs. This personalized approach ensures that every exercise and recommendation is designed to support your back health journey, allowing you to stay active and pain-free. Whether you're dealing with chronic back issues or looking to prevent future discomfort, Healactively is here to guide you every step of the way.