Back Pain
What types of exercises are safe for someone with back pain?
Exercising when you have back pain can help you feel better faster and prevent more back problems. A gradual return to normal activities, including exercise, is recommended. Even if you have mild to moderate low back pain, you can do the following without putting much stress on your back:
Walk short distances. Stretch and do flexibility exercises. Use a stationary bicycle. Swim. It is important that you start slowly and gradually build up the speed and length of time that you do the exercise. At first, your symptoms may get a little worse when you exercise or become more active. Usually, this worsening is nothing to worry about. However, if your pain becomes severe, contact your healthcare provider. Once you can return comfortably to normal activities, your healthcare provider may recommend additional aerobic and back exercises.
Be careful with vigorous exercises. Vigorous exercises such as running, jogging, and other forms of aerobic conditioning are good for your heart and lungs, but the regular impact of your feet hitting the ground or floor can be hard on your spine and knees. The twisting motions involved in some vigorous racquet sports put pressure on the spine just as twisting while lifting boxes does. Contact sports result in frequent back problems, and even back injuries.
If you prefer vigorous forms of aerobic activity, it is extremely important for you to add stretching and flexibility exercises to your routine. If possible, do these exercises immediately after you finish each run or each game, when your muscles are warm. Swimming, stationary cycling, and brisk walking provide the advantages of aerobic exercise without additional stress on your spine.
