15 Mar Exercise Tips for Avoiding Low Back Pain
It may be a natural inclination for those who suffer from low back pain to want to avoid exercise or other movements that may exacerbate their discomfort. However, research shows that exercising can actually help relieve and prevent low back pain, provided you’re doing the right moves.
The best exercises for finding relief and protection from low back pain are the ones that focus on both mobility and endurance, which can help strengthen back muscles and other parts of the body that support the lower back, including your glutes, core, hamstrings, and hip muscles. Low-intensity exercises like swimming can also help by improving overall health without undue strain on the back. Here are some other tips to keep in mind.
Try yoga
Simple yoga poses like cat/cow and child’s pose open up your back, releasing tension and allowing for movement along the entire spine. If you experience pain during these poses, move more slowly or reduce your range of motion.
Lift correctly
You’re not completely barred from lifting weights if you have low back pain, but you do need to be extra careful not to lift anything too heavy or lift with incorrect form. When lifting, keep your back straight and focus your energy in your knees. Don’t stoop over and use your core to keep your back balanced.
Go for a ride
Biking presents a good option for building cardio and endurance without putting a ton of stress on the spine. If you notice pain, try mixing up your position; you may find you are more comfortable on a reclining bike than a forward-leaning one (or vice versa).
Get crunching!
The stronger your abs, the less stress on your back. Do ab exercises like crunches to strengthen your abdominal muscles for better spinal support.