Constantly suffering from lower back pain is difficult. It’s understandable why you’d want to avoid aggravating it. In fact, you’ve probably avoided any kind of exercise at all.
Sure, there are some types of exercise that intensify lower back pain. But you’ll be happy to know that, with certain exercises, you can actually get your workouts in without sacrificing your back!
Leaving exercise out altogether can actually do more harm than good to your back. If you’re doing the correct exercises, you might even start to experience relief from your intense pain.
Try to fit these four exercise ideas into your schedule
1. Aquatic jogging.
If you’re suffering from lower back pain, water is your friend! You can always get good resistance exercise through aquatic jogging. And the best part is it’s easy on your back.
- Work with your physiotherapist to design an aquatic jogging schedule. Be sure to include jogs and sprints in your exercise program.
- Water-based exercises can help to relieve some of the pain in your lower back.
Pilates, yoga, or any other stretch-based workout is perfect for getting a good workout without impacting your back. In fact, this type of exercise helps to strengthen the muscles while improving flexibility.
- Exercise involving meditation may actually help tackle the root of your lower back pain. Believe it or not, your anguish may be partly a result of high stress!
- It’s a good idea to start in the beginners’ class, even if you’re versed at Pilates. It’s less intensive and can ease you comfortably into the workout.
- Advise your instructor of your ailment. The assumption is usually that participants are fit and healthy!
3. Walking your dog.
This is by far one of the easiest ways to get in a workout. And even if you don’t have a dog, you can borrow your neighbor’s!
- Is your neighborhood block relatively flat? If so, then it’s perfect for your walk. On the other hand, hilly treks may wreak havoc on your lower back. Avoid inclines at all costs.
- It’s important that you maintain a comfortable pace. Do your best to control the movement of the animal. Avoid letting it pull you, as this could trigger spasms in the back.
- Always wear comfortable shoes with lots of support. They protect your feet from the shock that comes with each step.
Water-based workouts of any kind are easier on your back. Find a community pool if you don’t have your own. Try to swim at least a few times per week.
- Depending on the intensity of your pain, you may need to adjust how you do your strokes.
- It may be a good idea to do breaststroke and backstroke. Those strokes are usually kinder to the back without sacrificing effectiveness.
Finally, the help you’ve been looking for has arrived! Now you know it’s possible to exercise with lower back pain. There’s no reason to allow your overall health to suffer because you have a sore back.
Show your back who’s boss and get started with your new exercise regimen today! A healthy, fitter body is what your back needs for support.
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I really wanted to talk about this topic today because over 30% of Americans suffer from some kind if chronic or severe pain, according to the IOM, CDC, and NIH. Specifically, 116 million Americans are in pain! The number of individuals who live in pain is far greater than the 30.3 million Americans who have diabetes, 25.4 million people who suffer from cancer, and 14.7 million individuals who are ill with heart disease combined. Chronic pain affects more people than major chronic illnesses do, and the economic cost and complexity of chronic pain are vast.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases and chronic pain. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some chronic diseases and chronic pain (if you suffer from them). In certain cases, these approaches may even outperform pharmaceutical therapy.
You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of poor health and improve your pain and inflammation, so that you can leave a legacy of health to your loved ones.
Is Supplementation Right For You?
Dietary supplements can be a great way to promote better health and manage chronic pain. They can provide the essential nutrients your body needs but may not be receiving from food sources alone. For those dealing with chronic pain, dietary supplements can be useful as they help to reduce inflammation and support healthy joint function while providing relief from discomfort. Depending on your individual needs, some beneficial dietary supplements for managing chronic pain include omega-3 fatty acids, glucosamine and chondroitin sulfate, turmeric, curcumin, magnesium, vitamin D3, and CBD oil.
But don’t think that just popping a few pills will solve all of your problems! Dietary supplements are meant to supplement an overall healthy lifestyle—they cannot replace medication or other treatments prescribed by your physician. Additionally, make sure to talk to your doctor before starting any new supplement routine, as some supplements can interact with certain medications or conditions. So if you’re dealing with chronic pain, dietary supplements may be worth a try—just remember that they are not miracle workers! With the right plan and an overall healthy lifestyle, dietary supplements can help support better health and ease discomfort associated with chronic pain.
My Pain Support Bundle is excellent for chronic pain, muscle pain, and spasms. Designed to calm and support the nervous system, support a healthy immune system and a healthy inflammatory response. This formula supplies a powerful synergistic blend of nutrients, enzymes and herbs clinically shown to support a healthy inflammatory response.
These are my favorite Pain Relieving Superfoods and Supplements to use! This Pain Support Bundle will ensure you have the intake of the important foods to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while naturally relieving pain.
Tools For Pain Management
A Tens Unit can provide drug-free pain relief for sore or aching muscles of the lower back, shoulder, arm, leg and more. This electrotherapy device is widely used for rehabilitation after injury and for the treatment of acute and chronic pain.
Hot and Cold Therapy
Hot and cold therapy is often used for pain management. This gel pack provides a moist therapeutic heat when heated, while soothing cold feeling when used cold. It is also designed to prevent trauma to the skin or nerves.
Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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