If you suffer from chronic back and neck pain or are recovering from an injury, exercise can be beneficial in a number of ways. Many people believe that resting and taking it easy is better if they have back pain. However, low-impact exercises can help strengthen your back and neck muscles, improve your posture, increase your flexibility and strengthen your bones. As an added benefit, exercise releases endorphins that help reduce pain. When you gain strength and flexibility, you are also less likely to become injured in the future. Before starting any type of exercise, always talk to a medical professional to see what forms of exercise are safe for you. While most exercises are safe to do, some may make your pain or injury worse, leading to a longer recovery time and additional injuries. For example, some high-intensity workouts or weightlifting techniques can exacerbate existing pain. Below, learn about low-impact exercises you may want to try, as well as forms of exercise you may want to avoid.
Aerobic Exercises for Back Pain
Aerobic exercise, also called cardio, helps stimulate blood flow to your muscles. There are a variety of high-impact cardio exercises, but it is better to focus on low-impact exercises when you have neck and back pain. High-impact activities such as running can jar your spine and make pain worse. Instead, try walking. With walking, at least one foot is on the ground at all times, reducing the stress on your back and joints. Swimming and water aerobics are great as well. Once you are in the water, the buoyancy reduces any stress on your joints, while the resistance helps strengthen your muscles. Certain swimming techniques are better than others. Try the breaststroke or backstroke to start with. If you are interested in trying water aerobics, you may want to find a class that teaches techniques. Many pools have aerobics classes that you can sign up for.
After a back injury, there is no reason to stop going to the gym. Several types of gym equipment can still be highly beneficial for back pain as well. For example, elliptical machines allow you to choose different resistance levels and inclines, all while keeping your feet on the ground, so to speak. If you usually use a treadmill, using an elliptical may be better while you are suffering from back pain. Stair steppers are another great alternative to treadmills, especially if you use the treadmill on an incline. A stair stepper will allow you to achieve the same motions with minimal impact on your back and joints. It is usually best to avoid activities such as leg press machines or any other equipment that puts weight on your back or shoulders.
Stretching Exercises
In some cases, stretching exercises are preferable for back pain and injuries. If you are not ready to start aerobic exercises yet, it is helpful to get active by stretching. Yoga, Pilates and other gentle stretching exercises can help you gain flexibility and strength without overexerting yourself. Tai chi is also a great form of exercise to try before easing back into an aerobic routine. There are several forms of tai chi to try. Although stretching is generally safe, it is possible to make injuries and pain worse by stretching incorrectly. If you are suffering from back pain or injuries, talk to the experts at Premier Health to address your needs and concerns.