(Newswire.net — March 14, 2018) — They say that exercise is good for managing pain, but it is a much more complex matter than simply working out in the hope of managing conditions like back pain. Different exercises work different groups of muscles. This means that some exercises could aggravate your back pain while others can be beneficial. Here are four good and bad exercises for lower back pain. We’ll cover all the major categories of exercise so that you can find something that’s safe for you.
Calisthenics
Working out can strengthen your core, including your lower back. Some exercises are good, but some are bad if you have back pain. Say no to toe touches. Skip full sit-ups until your doctor says it is OK and do partial crunches instead. Do hamstring and knee to chest stretches. Avoid leg lifts. Wall sits and pelvic tilts are safe. Press-up back extensions and the bird dog are alright. Bridging is acceptable if you don’t arch your lower back as you move your hips up and don’t over-arch.
Yoga
Yoga can be good for those with back pain if you don’t contort yourself into difficult positions. In an article that was published in Access 2 Knowledge, it was said that yoga can help strengthen muscles, particularly those in the lower back.
Exercises like back flexion, knee to chest, the gentle Bharadvaja twist, the locust pose, the bow pose, the Sphinx pose, and supta padangusthasana are ideal. Avoid the plow pose unless you have assistance and experience. The camel pose can bother your back if you aren’t used to it and it should be avoided if you have back pain.
Full wheel, the boat pose, and shoulder stand are off limits if you have any back problems as well. If you have spinal issues, the seated forward fold needs to be avoided. Planking is a bad idea if you have back problems, as well. Always tell the yoga instructor if you have back pain before you try a move.
Endurance Exercises
Walking is a great way to burn calories without straining your back. If you’re trying to get back up to speed after being on bed rest, consider doing laps in a pool. The gentle resistance of the water makes it a workout while the same water buoys your weight, lessening the strain on your back and legs.
Swimming is an excellent way to build up cardiovascular endurance as well. Running, however, can sometimes cause back pain. You may be able to alleviate the issue by switching to shoes with better impact absorption and running on a track instead of the road. You can reduce the risk of back pain caused by running by stretching your hamstrings before you run, walking before running, and working up your speed before you run. Don’t just take off at full speed.
Conclusion
Back pain doesn’t preclude entire categories of exercises like weight training or endurance exercises. Instead, there are specific exercises in every category that need to be avoided while you build up the other muscles in your body.