Millions of people suffer from back pain, and for many, the cause is unknown. There are many different things that can lead to back pain, such as injuries, poor posture, or even genetics. In most cases, however, back pain can be traced back to a lack of exercise or improper form during workouts. If you’re dealing with back pain, it’s important to know which exercises to avoid and what exercises you should do instead. Keep reading for a list of the best practices for people with back pain!
1. Avoid Sit-Ups and Crunches
Sit-ups and crunches are often touted as the best exercises for a strong core. However, these exercises can actually do more harm than good for people with back pain. Sit-ups and crunches put a lot of strain on the lower back, which can lead to further pain and injury. If you’re dealing with back pain, it’s best to avoid sit-ups and crunches altogether.
Try Planks
Instead of sit-ups and crunches, try doing planks. Planks are a great exercise for people with back pain because they strengthen the core without putting any strain on the lower back. If you’re new to planks, start by holding the position for 30 seconds and gradually work your way up to one minute.
2. Avoid High-Impact Cardio
High-impact cardio exercises, such as running or jumping, can be tough on the back. If you have back pain, it’s best to avoid high-impact cardio exercises and stick to low-impact activities, such as walking or swimming. Thus, by understanding the common causes of lower back pain, you can take the necessary precautions to avoid such pain in the future.
Try Low-Impact Cardio
If you’re looking for a low-impact cardio workout, try swimming or using an elliptical machine. You could even try some gentle yoga or Pilates exercises. Just be sure to listen to your body and stop if you start to feel any pain.
3. Avoid Weight Lifting Exercises that Require You to Round Your Back
Weight lifting exercises that require you to round your back, such as deadlifts, can be tough on the spine. Also, exercises that require you to twist your back, such as oblique crunches, can put you at risk for further injury. For a back pain-friendly workout, stick to exercises that don’t require you to round or twist your back.
Try These Back-Friendly Exercises
There are plenty of back-friendly exercises that you can do to strengthen your muscles without putting any strain on your spine. A few good options include Superman exercises, bird-dog exercises, and bridges. Start with three sets of ten repetitions and gradually increase the number of reps as you get stronger.
To Sum It Up
If you’re dealing with back pain, it’s essential to know which exercises to avoid and what exercises you should do instead. By following the tips above and moreover consulting with your doctor for back pain relief in Davie, you can safely get back to exercise and improve your overall health! You can also read more about the symptoms and causes of back pain, as well as treatment options in this guide by Ortho Spineworks.
