Back pain can put a brake on your daily routine, especially if you are an active person. But if you’ve had a back injury or lower back pain lately, you can still be active. The key is knowing the proper movements to exercise if your back hurts and which ones to avoid.
Back pain workouts help you recover, strengthen weak muscles, and increase flexibility in more sensitive areas. Over the years, several studies have shown that physical activity decreases pain symptoms, not only for the lower back but also for conditions such as arthritis. Research also shows that weight training programs improve short-term and long-term pain symptoms.
Weak back muscles do not help the spine carry its load, putting unnecessary pressure on the spinal discs. This is why maintaining the back and core muscles is so essential to prevent back pain.
Tips for exercising if your lower back hurts
When it comes to exercising with back pain, or any other pain, the conventional wisdom is divided into two opinions: rest until better or overcome the pain. But the truth is that none of these approaches is necessarily correct in all cases.
There are several factors that influence back pain, to identify them, you must ask yourself: What is causing your back pain? What has been your level of activity? What are your symptoms? How, when and for how long does it hurt? Unless your back pain is caused by a serious condition such as a fracture, chronic disease, or spinal tumor, most low-intensity cardio and weight training activities can help control back pain. This is because exercise strengthens the muscles to support the spine , while stretching improves mobility on a tight back and surrounding muscles.
Most importantly, research shows that if you’re still mobile, make sure to keep your activity to a minimum, even if your back hurts. Inactivity can make it worse . You should not stop your exercise routine for fear of pain, it is better to maintain a light and constant activity.
If you are suffering from any pain or injury, consult a doctor or physical therapist before attempting any physical activity. Performing the wrong exercises with too much intensity could further delay your recovery.
Training to exercise if your back hurts
If you want to be active and exercise if your back hurts, you should do a series of exercises to help you get better. Back pain, especially if caused by poor posture, is a sign that weak muscles are compressing the nerves , the spine is misaligned, and putting unnecessary pressure around the lower back. For these reasons, it is important to focus on strengthening the following areas for exercise.
Exercises to strengthen the core
Having a strong and stable core is a critical aspect of spinal health. Helps keep the body upright and allows flexible movement. Without the strength and stability of the core, your spine will be stressed and you will be at risk of further injury . When working with back pain, basic exercises are a good start
Some of the core stability movements you can do to exercise if your back hurts include:
- Squats
- Bridge.
- ABS.
Weight training and body weight
Many people assume that they should avoid weight and resistance training if they have back pain. However, the evidence suggests otherwise: Several studies have shown that those with back pain who participate in weight training programs notice a decrease in pain symptoms compared to those who avoid activity or strictly limit themselves to exercise. cardiovascular.
Because the spine is critical to the proper functioning of the body, it is essential to strengthen all the muscle groups that support the back and core. This includes strengthening the shoulders, chest, legs, and glutes. Perform a combination of weight and bodyweight exercises that target these key areas.
Some examples of weight training exercises for back pain are:
- Lateral raises and assisted push-ups.
- Bench press and incline press.
- Press and leg extensions.
Some examples of bodyweight exercises for back pain are:
- Squats of all its variations.
- Lunges, either forward or backward.
- Modified knee bends.
Stretching
Combined with core stability and weight training, stretching is an essential part of exercise training if your back hurts. When it comes to low back pain, stretching your hamstrings, quads, and glutes can help take pressure off your back. If you suffer from back pain, start with a light, easy stretch and stretch daily to gradually reduce tension.
Some exercises to stretch and improve back pain are:
- Hamstring stretches and extensions with a grip on the wall or using a supportive towel.
- Knee-to-chest stretch, alternating legs while lying on the floor.
