What is the best type of exercise for back pain?
After reading Dr. Mike’s blog on stretching, it made me think of how important his point is to prevent injury but also the importance of exercising for injuries. I frequently hear from many of my patients that they will stay away from exercise completely because of their back pain. Being sedentary is not always the best option for injuries since it can prolong healing time and sometimes be the result of injuries.
It is important that back pain sufferers know what types of exercises are safe for them to preform and what exercises they should avoid. The following list of exercises can be used as a guideline to help clear up any confusion.
- Swimming-This type of cardio activity is one of the best exercises for the spine and joints as it is gravity-free which takes away from putting too much force or pressure on injured joints. Even if you don’t like to swim, walking or jogging in water can be very beneficial and burn calories too!
- Exercise ball-The large exercise ball is such a fabulous tool for various exercises and can be helpful if someone is suffering with lower back issues. Placing the lower back on the ball and laying backward will keep the lower back stable so that small mini crunches can be preformed safely which will help to strengthen the lower back region.
- Sucking in the belly button-This type of exercise is excellent to not only strengthen the abdominal region or core of the body but it can also be an aid to prevent lower back injuries. This easy move can be done anywhere, anytime. To preform all one has to do is to squeeze their belly button into their stomach as tightly as possible and to continue breathing normally (like trying to suck in the gut so to get into a tight pair of pants). Holding the stomach in for a few seconds is all that is needed and can be repeated for a few minutes at a time.
- Walking-walking is one of the safest exercises for back pain and can help to relieve back pain in many instances. Throw on a pair of good walking shoes and walk briskly for 15-20 minutes at a time on a flat surface.
The above exercises are a few that I recommend to patients who suffer with lower back pain that can be helpful to strengthen their spines, improve their cardiovascular and burn some calories. Please note that every injury is unique and some of the above exercises may not be advised when in an acute stage. Be sure to speak with your medical doctor or chiropractor before starting any exercise if in extreme pain or contact me at (925) 960-1960 for more information.
