If you experience debilitating back pain your reaction may be to take everything easy, spending plenty of time off your feet, resting and generally being inactive. Yes, in the short term this can bring relief and feel good, it may even be necessary if you’re recovering from a hospital procedure; however in the long term it is likely going to do you more harm than good the longer you stay in this position. For this reason to begin a steady and stable exercise routine as soon as possible or as soon as your willpower or current pain thresholds allow.
Exercising your muscles will help to metabolize and distribute vital nutrients that your body requires in order to heal. The right exercises will also fortify the muscles in your back that supports your spine and upper body weight, which will decrease risk of strained muscles, aches and pains.
Although we’re happy to give you our recommendations based on experience, please consult your doctor, medical practitioner or physician regarding any of these exercises and how they may relate to your specific condition before attempting any.
If you experience debilitating back pain here is a selection of exercises that we believe will help you get where you want to be: Back Pain Free.
Yoga is particularly effective at reducing back pain as the exercises and stretches involved will over time provide you with increased flexibility, dexterity and strength in a round and balanced way eliminating the stiffness that occurs and causes further pain when not using your muscles to their expected potential, such as periods of injury or bad health. Unlike more physically demanding or contact sports Yoga will allow you to calmly tackle pain at a level you will be comfortable with.
Depending on your personal style, preference or temperament you may find that swimming is a more suitable and enjoyable way of tackling your pain. The different swimming strokes can achieve the same or similar strengthening effects as dry land exercises. The buoyancy of exercising in water will also help to ensure you don’t quickly over exert yourself. Physical exercise will energise both your body and mind helping to stay motivated as well as releasing your body’s own pain countering endorphins ensuring you do not become dependent upon prescribed medicines.
Steady paced walking with correct posture and motions will work out your thighs and lower back muscles, further assisting with the task of supporting your back. Any exercise that increases your heart rate will also help your body with the process of distributing body chemicals and the resources it needs to heal and repair.
Looking after yourself at the office
If you’re working in an office environment, slumping over your desk is going to slowly degrade your posture and lead to aches and potential other back problems, so firstly sit straight with your back firmly pressed into your chair. Depending on the cause and nature of your pain, you may want to discuss with your employer or medical insurance providers the possibilities of getting an ergonomic chair.
Ensure you take regular breaks that specifically allow you to break away from your desk or computer in order to stretch. Stretching towards the sky or ceiling, arching to both sides with your hands placed on your hips, or firmly pressing your hands on your lower back and facing up to the ceiling are all exercises you can carry out without drawing an unnecessary amount of unwanted attention to yourself.
Any one or a combination of the exercises discussed here will help to ensure you have strong and functioning back that will aide in fighting pain from current conditions or injuries as well as preventing reoccurring injuries that could happen in the future.