Back pain can discourage you from your fitness routine, but having back pain doesn’t mean you have to give up exercise.  

 

While you should prioritize recovery and rest, you can exercise with back pain, depending on your discomfort and limitations. Many doctors encourage exercise in patients with back pain because it can help strengthen the muscles and tendons around the spine and core, decreasing back pain over time.

 

While exercising is okay and often encouraged, it’s important to find exercises that don’t cause further strain on the back. It’s also essential to take things slow and do exercises correctly to avoid further injuring your back.  

Exercises to Try If You Have Back Pain

If you have non-specific back pain, exercises such as biking, swimming, and yoga are great options for strengthening the back while minimizing further discomfort on the body. 

 

  • Biking is gentle on the spine and doesn’t put a lot of stress on the back. Some people also find leaning forward over the front handlebars pleasing, as it can stretch the muscles along the spine. 
  • Swimming is a great aerobic workout that elevates your heart rate without pressure or strain on the lower body.
  • Yoga is all about body control and mobility. Incorporating yoga into your fitness routine can help improve core and back strength, general mobility, and flexibility. 

 

It’s important to note that these exercises are for people with non-specific back pain. People with back conditions or recent surgery should discuss this with their doctor before exercising.  

Exercises to Avoid If You Have Back Pain

In general, you should avoid exercises that strain the spine or cause discomfort. A good rule of thumb is that if it hurts, don’t do it. Modifications or alternatives can help you reach your fitness goals without putting additional strain on the body. Common exercises that often elevate back pain include:

 

  • Weight lifting: Lifting too heavy is one of the most common reasons for back pain in active individuals. Stick to bodyweight exercises while experiencing back pain.
  • Running: Many people with back pain find running to increase their discomfort because of the constant pressure of their feet hitting the ground. 
  • Plyometrics: Also called jump training, plyometrics involves any jumping action, like jumping rope, jumping lungs, or box jumps. Like running, these exercises can put unwanted pressure on the points.    
  • Combat or contact sports: It probably seems obvious, but you should avoid any exercises or activities that involve physical contact if you have back pain, even if they were previously part of your workout routine. 

Treating Back Pain at Mocek Spine

You don’t have to live with back pain. If it interferes with your daily activities or fitness routine, the Mocek Spine Clinic is here to help. You can schedule an appointment online or by calling our office at 501.224.4001.