Health Tips

Backpain & Exercise

An exercise program is an important part of carying for your back. Remember to consult a back care professional before embarking on any exercise program. The last thing you want to do is make your back pain worse. The goal is to work toward getting rid of your back pain through a sensible exercise program. Such programs usually incorporate loosening, stretching, and firming exercises.

    Exercise is important for preventing future back pain. Through exercise you can:
  • Improve your posture.

  • Strengthen your back and improve flexibility.

  • Lose weight.

  • Avoid falls.

A complete exercise program should include aerobic activity (such as walking, swimming, or riding a stationary bicycle), as well as stretching and strength training. Always follow the instructions of your doctor or physical therapist.
Begin with light cardiovascular training. Walking, riding a stationary bicycle, and swimming are great examples. Such aerobic activities can help improve blood flow to your back and promote healing. They also strengthen muscles in your stomach and back.
Stretching and strengthening exercises are important in the long run. However, starting these exercises too soon after an injury can make your pain worse. A physical therapist can help you determine when to begin stretching and strengthening exercises and how to do them.
    Avoid these exercises during recovery, unless your doctor or physical therapist say it is okay:
  • Jogging

  • Contact sports

  • Racquet sports

  • Golf

  • Dancing

  • Weight lifting

  • Leg lifts when lying on your stomach

  • Sit-ups with straight legs (rather than bent knees)

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