Back Pain and Exercise
Back Pain and Exercise: Five Things You Need to Know
Back pain can be absolutely agonizing, if not properly treated and respected. However, if exercise is part of your daily routine, you don’t have to let back pain stop you from trying to stay healthy. In fact, except in cases caused by injury or surgery, back pain usually results because you don’t exercise certain muscles properly. If the core muscles of the back are too weak or too short, they may end up hurting you when you try to exercise.
Here are five quick tips that can help you tame back pain before it tames you.
Always Warm Up Before You Exercise.
It’s never a good idea to launch directly into your exercise routine, whatever it may be. Instead, spend a little time stretching your basic muscle groups and warming up. Warm muscles are, quite simply, more flexible than cold ones. Jogging in place for a little while, riding a mile on an exercise bike, or five minutes on elliptical trainers like treadmills and stair-steppers should be more than sufficient.
Do Stretching and Strengthening Back Exercises.
One way to toughen up your back is to perform specific exercises designed to stretch and strengthen your back muscles. If you’re already suffering significant back pain, keep in mind that it’s always best to consult with the doctor treating you, or with a licensed physical therapist, to learn the proper back strengthening techniques. Even simple leg lifts and arm and leg raises, properly done, can strengthen both your back muscles and the other core muscles that support them.
Wear the Proper Shoes.
As minor as it might seem, wearing the proper footwear during workouts is integral to protecting your back, especially if you’re already suffering from back pain. If your footwear is properly balanced and cushioned, it’ll absorb some of the inevitable shock of exercising and decrease the possibility of back pain recurring or becoming worse. In other words, plain sneakers aren’t going to cut it. Either invest in some good cross trainers, or look for shoe styles specific to your favorite form of exercise.
Stay Hydrated.
What does water have to do with exercise and back pain? Why, everything. The benefits of drinking water before, during, and after your workout can’t be overstated. Exercise causes acidic waste products to build up in your tissues, and you need a steady supply of water to flush out those wastes. If they’re not flushed out, they’ll make your muscles ache — and voila, more back pain for you to deal with.
Do Low Impact Aerobic Exercise Only.
If your back’s already causing you pain, it doesn’t make sense to exercise too vigorously, too often. Instead, take it easy; you can still get a good workout without running five miles or working your way through a series of Nautilus machines. Basic exercise like walking, riding a bike, or stair-stepping for a few minutes at a time are all excellent ways to stay healthy without pounding your muscles to jelly. The aforementioned ellipticals, even simple ones like treadmills, will serve you very well in this endeavor. Just remember to warm up first, drink a lot of water, and wear the right shoes!
Published with permission (FCDMInc)
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