We all know that staying active is key to living a healthy life, but when you have lower back pain it can be very confusing when you think about exercise.
What are safe exercises for lower back pain sufferers?
Should you even do exercise if you have lower back pain?
In this blog, we share 3 ways to safely exercise with lower back pain so you can stay active when back pain strikes.
“Should I Exercise With Lower Back Pain?”
A common question that we are asked almost every day from people with back pain is should I exercise with lower back pain?
And the short answer for most people is yes, absolutely!
And in fact, there’s very, very good evidence and research that shows that strict bed rest is actually detrimental.
We want to get people moving as much as we can when they’re having a back pain episode.
“What Exercise Should I Avoid If I Have Lower Back Pain?”
While exercise is a good thing if you’re suffering with lower back pain, there are certain exercises that you should avoid.
Exercise that involve high impact such as running, or jumping (such as playing basketball or tennis) are likely to aggravate your back if it’s already causing your problems.
We would also advise against exercise that involve contact, or have a chance of falling such as football, combat sports or mountain biking.
“What Are Safe Exercises For Lower Back Pain Sufferers?”
To minimise lower back pain while still getting up a sweat and releasing those feel good endorphins, there are 3 top exercises for lower back pain sufferers.
Water Aerobics Or Swimming
If you have access to a swimming pool, this can be a great way to be doing a little bit of movement when you’re having an episode of back pain.
Typically, if we’re in water up to about mid-chest, then we’re only weight bearing about 20% and it’s like walking on the moon.
Basic exercise and movements in the pool can be a very beneficial way to get muscles moving and loosened up without creating pain.
Doing things like just walking in the pool, walking back and forth, walking side-to-side, using a float and doing some gentle cycling movements in water can be really, really beneficial when you’re having problems.
Depending on the severity of your back pain, you may be able to manage swimming lengths but this has a higher chance of aggravating your lower back. If you aren’t sure
Recumbent Bicycle
The recumbent bicycle has a backrest which allows you to recline just a little bit and allows an easier type of movement for the lower back without creating problems.
This would be a great option for you, provided it feels good and comfortable for you.
The position your body is in on the recumbent bicycle makes a big difference compared to a normal bicycle, which is why this is safer in comparison for lower back pain sufferers.
Walking
This may sound brutally simple, but the final safe exercise for back pain sufferer is going for a walk.
Brief walks throughout the day, maybe a couple times a day if you’re having an episode of pain can be really helpful getting stuff moving.
It makes our hips, pelvis and lower back move.
It doesn’t have to be a massive walk – Even 10 minutes up and down the street or a walk around the block can be enough to loosen up your back and keep active.
Put An End To Your Lower Back Pain So You Can Exercise Without Fear
Of course, if any of these should aggravate you, feel free to reach out to us and let us know.
Generally speaking, for most people, these are three things that can be both good to do and can actually help speed the process of improving back pain.
Tired of suffering with your lower back pain?
Download our Free Back Pain Report – 9 Simple Things You Can Do to Have a Healthy, Pain-Free Back
We also offer a limited number of Free Discovery Visit where you can understand the cause of your back pain, learn more about the best treatment options available, and decide for yourself your next steps.
Alternatively, you can arrange a Free Telephone Consultation or reach out to us at 316-558-8808. We still like to talk to people on the phone!
And as always, we like to keep people in Wichita and all around the country mobile, active, and off pain pills, and so if you need any help, please feel free to contact us.
Until next time,
Cody Barnett PT
Orthopedic Physical Therapist
Back Pain Specialist
Other Free Resources To Help Your Lower Back Pain
Download one of our free reports – Free Back Pain Report – 9 Easy Ways To End Back Pain And Stiffness
Read Our Blog – Low Back Pain And Sacroiliac Pain Explained
Read Our Blog – Arthritis And Cold Laser Therapy
Follow Us On Social Media – Bodyworx Physical Therapy Facebook, Bodyworx Physical Therapy YouTube
