According to the American Chiropractic Association, lower back pain is the leading cause of disability worldwide. While some forms of back pain are the result of serious medical conditions that require surgery, you might be able to alleviate the symptoms with low-impact training. Here is a closer look at a few popular exercises that will help you loosen your back, strengthen your core, and improve blood flow to the spine.
Walking in Sand
Briskly walking in the sand for 30 minutes a day is the perfect way to increase your heart rate without putting too much pressure on your joints. The sand not only acts as a natural cushion, but it will also strengthen all of the stabilizer muscles throughout your legs and midsection. Those who are not close to a beach or area with soft sand can enjoy many of the same benefits by walking through the grass at a local park.
Swimming
Even though swimming is an extremely safe way to exercise, those who have back problems should speak with a chiropractor, like the professionals at Fulk Chiropractic, before getting into a pool. Swimming will strengthen your arms and legs while putting very little pressure on your spine and neck. For those who are struggling with severe injuries, different strokes can be used to target various areas of the body. Many gyms also have hot tubs next to their pools so that you can loosen your muscles before and after each workout.
Stationary Bikes
Bicycling is a great option for anyone who has a tough time standing or lifting their arms above their head. When you first start using a stationary bicycle, you should spend some time learning the proper form and mechanics to prevent injuries. Stationary bicycles are extremely safe for most people, but they can cause lower back pain if you have bad posture. Recumbent bicycles will put even less pressure on your spine while delivering the same results.
Yoga
Yoga is an excellent pastime for people of all ages, and it can be personalized to fit your own unique needs. An experienced yoga teacher will help you come up with your own routine that strengthens your core and elongates your spine without damaging the connective tissue. Yoga is so effective that many professional athletes have even adopted it into their workout routines to improve their strength and flexibility.
While various exercises will exacerbate back pain, it is important that you find some way to safely train while you are injured. A sedentary lifestyle is only going to make your back pain worse over the years, and that can result in a variety of secondary health complications.
Emma is a freelance writer currently living in Boston, MA. She writes most often on education and business. To see more from Emma, say hi on Twitter @EmmaSturgis2