Exercises for women with 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)

Back pain is a common ailment that affects women of all ages, significantly impacting quality of life and overall well-being. While it might seem counterintuitive, exercise is actually a crucial component of managing and alleviating back pain. However, it's important to choose the right exercises that strengthen the body. This guide is designed to navigate the complexities of exercising with back pain, offering safe, effective practices tailored for women across various age groups and fitness levels. We'll explore modifications for common exercises to make them more back-friendly and highlight specific workouts aimed at bolstering the core and back muscles, essential for supporting spinal health.

Understanding Back Pain in Women

Before diving into exercise solutions, it's essential to recognize that back pain can stem from various causes, including but not limited to muscular imbalances, sedentary lifestyle, and even stress. Women may also face unique triggers such as pregnancy-related back pain or conditions like osteoporosis in later years. Consulting with a healthcare provider before starting any new exercise regimen is crucial to ensure safety and effectiveness.

Safe Practices for Every Age

For the Young Adult (20s-30s)

In your 20s and 30s, focus on building a strong foundation to prevent back pain later in life. Exercises should aim at enhancing flexibility, strength, bone density and stability.

- Core Strengthening: Planks are excellent for engaging the entire core without straining the back. Start with a modified plank, resting on your knees instead of your toes, to reduce pressure on the lower back.

- Flexibility Work: Incorporate yoga or Pilates into your routine, focusing on movements that enhance spinal flexibility, such as the cat-cow stretch or gentle twists.

-Improving bone density: impact sports such as running may improve bone density in younger adults and can help prevent osteoporosis as women age.

For the Mid-Life Women (40s-50s)

As you approach your 40s and 50s, hormonal changes and a natural decrease in bone density can affect spinal health. Emphasize exercises that strengthen the spine.

- Resistance Training: Low-impact resistance exercises like seated rows and band pull-aparts can strengthen back muscles. Use light weights and focus on form to avoid strain.

- Stability Ball Workouts: Exercises performed on a stability ball, such as ball squats against the wall, can help improve balance and core strength, reducing the risk of falls and related back injuries.

For the Senior Women (60s and Beyond)

In your 60s and beyond, maintaining mobility and managing pain becomes paramount as does resistance training to protect against osteoporosis. Exercises should be low-impact, focusing on maintaining functional movement, flexibility, and offering resistance.

- Water Aerobics: The buoyancy of water reduces stress on the back and joints, making it an ideal environment for exercising without strain.

- Tai Chi: This gentle martial art focuses on slow, controlled movements and is known for improving balance, flexibility, and strength, all of which are crucial for spinal health.

Modifications for Common Exercises

To make common exercises more back-friendly, consider the following modifications:

- Squats: Keep your feet shoulder-width apart and squat using a chair for support. This ensures proper form and reduces the risk of lower back strain.

- Lunges: Perform stationary lunges instead of walking lunges to maintain balance and reduce pressure on the back.

- Deadlifts: Opt for single-leg deadlifts with a light weight, focusing on keeping your back straight to engage your core and glutes without overloading your spine.

Specific Workouts for Spinal Health

Strengthening the core and back muscles is key to supporting spinal health. Incorporate these specific workouts into your routine:

-Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, hold for a few seconds, and then lower back down. This exercise strengthens the lower back and glutes.

- Bird-Dog: Start on all fours, extend one arm forward and the opposite leg back, hold for a few seconds, then switch sides. This exercise improves balance and core strength.

- Wall Sits: Stand with your back against a wall, then slide down into a seated position with your thighs parallel to the floor. Hold this position for as long as you can to strengthen the core and leg muscles.

Back pain doesn't have to hinder your active lifestyle. By incorporating these safe exercise practices and modifications, women of all ages can strengthen their back and core muscles, supporting spinal health and reducing pain. Remember, consistency is key, as is listening to your body to avoid overexertion.

At Healactively we understand the importance of a personalized approach to managing back pain. That's why we offer a self-assessment for an expert-supported, evidence-based personalized back wellness program. Tailored to your unique needs, our program empowers you to take control of your back health through targeted exercises, lifestyle adjustments, and ongoing support. Begin your journey to a stronger, healthier back today with Healactively.