Back pain treatment recommendations have changed somewhat over the years. In the past, complete rest may have been advised for longer periods than necessary. We know presently that movement is a critical part of the healing process to strengthen your back and core. Adding appropriate exercises and stretches to your daily routine can help reduce the severity of your back pain and help prevent future back issues.
When working out with back pain, it’s essential to know which types of exercises are safe for your back. Always start slow and under the guidance of a healthcare professional. Your doctor of chiropractic can help with this type of plan. Be careful of how intense your exercise routine may be. The wrong kind of exercise can exacerbate your pain.
High impact vs Low impact
High impact activities such as sprinting, long distance running or participation in competitive sports can be taxing on your joints, ligaments and tendons. After a back injury, you will likely need to work up to full intensity over time. High impact exercise can help to improve your bone density up until the age of 30. After that, it helps to maintain your bone health. High impact exercise can also help with weight loss, which can also help alleviate back pain. If you want to begin adding some high impact exercise to your routine, start slow and do it in short bursts to prepare your body and back for a more intense type of workout.
Low impact activities like walking, light jogging, yoga or non-competitive cycling put less pressure on your body and joints. These types of activities still help you work up a sweat and can also strengthen the muscles in your back and core to help protect your back from further injury. Low impact exercises are a great starting point if you are just getting back to regular workouts post-injury. You’ll work in intervals to build up stamina and strength for higher impact exercises.
Whether you are embarking on a high impact or low impact recovery plan, the point is to move your body. Regular movement will help reduce your back pain and strengthen the muscles that support your back, promote healing and prevent further injury. Talk to your doctor of chiropractic about safe exercises.