3 Smart Tips To Train Around Back Pain

back pain

Anyone who’s ever had back problems knows the kind of pain and frustration all of us with slipped discs, pinched nerves, dislocated vertebrae, and a host of other issues face on a daily basis. On the other hand, the simplest thing that you can do to help alleviate back pain is exercise. No expensive treatment or medication involved, unless strictly prescribed by a doctor. Even in that case, help your back help you by moving around as much as possible, and exercising regularly and properly. In particular, this means don’t look to celebrity snapchats for advice and workout tips, but consult with professionals and abide by what they tell you. Today, we look at back-friendly exercise options that most people can do regardless of age or degree of pain.

#1: Swimming

Swimming to ease back pain has been backed up by research. The water takes stress off the joints, and strengthens back and core muscles, but not all strokes are made equal. Butterfly and freestyle strokes cause more trunk rotation, which may not be a good idea for your particular diagnosis, especially if you’re a beginner, which is why it is advisable to start with the breaststroke, even if you have to work with a coach to improve your technique. To avoid spine hyperextension, try the backstroke, and definitely start gradually twice a week before you get more comfortable and confident to go swimming four times a week. If water is not your element, swimming in the winter can be a drag at first, but once you find a pool with the right air and water temperature, swimming is bound to become an enjoyable activity, particularly when you realize that it does wonders for your back.

#2: Jogging

Not running, but light jogging and even fast walking can do wonders to relax your lower back muscles. You should stretch after your jog, but no back twists allowed! Closely follow the guidelines given by your physical therapist regarding which exercises and stretches are off the table, but make sure you do the easy ones on a regular basis. When it comes to jogging, when done properly, it increases the strength of your core muscles which work better to support the joints and spine, in turn easing your pain. Jog outside or on a treadmill at a speed of up to 6 or 7 with no inclines because they put too much stress on the lower back.

#3: Light Stretching

Light stretching doesn’t mean yoga, unfortunately, because if you have disc problems, yoga and most Pilates exercises are a big no-no because twists, bends and other maneuvers done with your spine can only make problems worse. However, talk to a heath rather than a fitness professional regarding which stretches are beneficial to your particular problems, and be smart with the information you get. Do the exercises and stretches that you’re supposed to do, and don’t do the ones you’re told are not good for you. Stick to your new exercise and stretching routine, and visit your doctor or physical therapist every six months to a year to follow up on your condition.

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