It’s important to exercise if you have back pain. Exercise will maintain flexibility and strength. Some exercises may strain an already injured back though. Here are some to avoid:
- Jogging and running: This is a high impact activity that can beat up injured discs and joints by putting large loads on them. A recumbent bike, elliptical or stair climbing machine will give you a cardiovascular workout without the impact.
- Treadmill: This is high impact like jogging. Try the recumbent bike, elliptical or stair climbing machine instead.
- High impact aerobics: Like jogging and treadmill, this high impact activity can hurt an injured body. Try swimming instead. It’s a far better way to use movement to strengthen your body and build your cardiovascular conditioning.
- Sit ups: Working your core is a great idea. However, sit ups may strain a back already in spasm. In addition, the bending motion may put pressure on an injured disk. Try working your core by doing pushups, planks or crunches.
- Touching your toes to stretch your legs: The bending required of your back can put pressure on an injured disc. Try putting your heel on a chair for this stretch. Even better, lie on your back and put a belt over your foot using both ends of the belt to pull on and stretch your hamstrings.
- Free weights: If you are trying to recondition your body, free weights are not the best way to go. Using free weights can allow bad body posture that can hurt your back if you are struggling under the weight. Use a weight machine instead. You can isolate muscles and maintain a good posture. If you have to use free weight, use a bench with an upright back support or a chair and keep the weights light.
