If you haven’t met someone with back pain, then you surely will. It is estimated that 85 to 90% of people experience back pain at some time in their lives. This is a common issue that affects millions of people worldwide. While several factors can contribute to back pain, maintaining good posture, staying active, and avoiding harmful habits can help prevent and manage it.
Here are a few do’s and don’ts of exercising with back pain.
DO Exercise regularly
Regular physical activity is essential for maintaining good back health. Exercise helps strengthen the muscles that support your back, improve flexibility, and reduce the risk of injury. Some of the best exercises for back pain include yoga, swimming, and walking. Yoga, in particular, is a great option as it focuses on stretching and strengthening the muscles that support your back and it also plays a vital role in maintaining posture. Swimming is also an excellent choice as it provides a low-impact exercise that is gentle on your back.
DO Maintain good posture
Good posture is critical for preventing back pain. When standing, make sure to keep your shoulders back and your chest forward. Avoid slouching when sitting, and make sure to use a chair with good lumbar support. When sitting, your feet should be flat on the floor, and your knees should be level with your hips. If you are not sure what proper posture should be like, speak with your chiropractor.
No matter how bad your back hurt, stretching should be a part of your regular regimen. Stretching is a crucial part of managing back pain as it helps to improve flexibility, relieve tight muscles, and prevent future pain. It is important to stretch regularly, especially before and exercise just like you do the warm-ups. Stretches that focus on your lower back, such as the cat-cow stretch and the knee-to-chest stretch, are particularly advantageous.
DO Get enough sleep
Adequate sleep is essential for both physical and mental health. According to the physical therapist, one of the best ways to protect your back is with a mattress and sleep positions that greatly support it. When sleeping, make sure to use a comfortable mattress and pillow that support your neck and back. Sleeping on your side with a pillow between your knees can help prevent back pain. Your mattress and pillow make a big difference when it comes to back pain. It is important to replace your pillow after every several months.
DON’T Prolong sitting
Sitting for long periods of time can put a lot of pressure on your back and lead to pain. If you have a sedentary job that requires sitting for hours, it’s important to stand up walk and stretch frequently every 30 -60 minutes. Set your timer if you need to. Also, consider using a standing desk or taking breaks throughout the day to walk around.
DON’T Perform high-impact activities
If you are involved in high-impact activities, such as running, jumping, or playing contact sports, can put a lot of stress on your back and lead to pain. If you’re experiencing back pain, it’s best to avoid these activities and opt for low-impact options instead, such as cycling or swimming.
DON’T Ignore your back pain
If you are experiencing back pain lately, it’s important to address it promptly. Ignoring it can lead to chronic pain and may make it more difficult to treat. If your back pain persists for more than a few days, it’s best to see a doctor for an accurate diagnosis and proper treatment plan.
In the end…
Hopefully, these guidelines will help you pinpoint what exactly you are looking for. If you have back pain and want to learn what you can do to help get rid of it, well, taking care of your back is an essential step for preventing and managing back pain. However, it is recommended to see the doctor for expert advice and a better cure for this case.