When you have back pain, whether a dull ache or a moderate nagging pain, getting active may be the farthest thing from your mind. But the truth is, low-impact activities can actually help reduce back pain. In fact, the Mayo Clinic suggests that light activities (within reason, of course) can aid in the healing process. Here are some of the ways light exercise can help with back pain:
- Strengthens core muscles to support your back and hips.
- Enhances core muscles to improve and maintain a healthy posture.
- Strengthens bones and joints for improved movement and stability.
- Increases range of motion.
- Stimulates the release of endorphins, the body’s natural “feel good” hormones.
Of course, overdoing it can lead to worsening pain and may even cause secondary injuries to occur, so the key is finding the right low-impact exercises that don’t place additional stress on your spine and the supportive tissues.
Low-Impact Exercises and Activities To Ease Back Pain
If you suffer from lower back pain, these light exercises and activities can help strengthen muscles and joints, reduce pain, improve mobility, and prevent future injuries from occurring. When performing these exercises, it is important to warm up first (stretching is always good), and that you only continue doing them within the limits of what you can tolerate.
Keep these tips in mind:
- Don’t overdo it.
- Set realistic expectations for yourself.
- Stop when it feels like it’s too much.
- Consult your Littleton chiropractor to determine the best exercises to address your specific needs.
Below are some light exercises that may relieve back pain.
Take a Walk
We’ve said it many times before and we’ll say it again — walking is one of the best things you can do for your back. Walking anywhere from three-to-five times a week for 30-45 minutes can reduce pain, strengthen the supportive tissues along the spine, aid in the healing process, burn calories, and help maintain a healthy weight.
Go on a Bike Ride
Riding your bike at a casual-to-moderate pace is a great way to work your core, burn calories, and strengthen the muscles in your core and legs without placing too much stress on your spine. The most important thing is that you stretch your back, hips, and legs before venturing out on your bike. Once you’re riding, it’s also important to concentrate on your posture to avoid straining the muscles in your lower back or favoring one side, which can lead to overexertion.
Go for a Swim
Swimming is an excellent low-impact aerobic workout that increases blood flow and circulation to your muscles while strengthening them at the same time. The best part about swimming to ease back pain is that you’re getting the strengthening and resistance you need for your core muscles, but without any impact to your ankle and knee joints, or the structures of your spine and hips. The key is to use proper form while swimming to prevent hyperextension of the neck and lower back. Side-swimming and swimming on your back may be an ideal swimming position.
Talk to Your Chiropractor
These are just some of the light activities you can implement into your daily routine to ease back pain and stay active. Be sure to talk to your chiropractor in Littleton to discuss the best types of exercises to address your specific type of back pain. After all, we are here to help you feel and move your best so you stay healthy, happy, and active through all stages of life. Contact Arne Wellness Center today to schedule an appointment for chiropractic care, spinal decompression, massage, or acupuncture for back pain relief.