How Exercise Helps Your Back

It seems counterintuitive: exercise for back pain? How could I possibly work out when my lower back muscles are throbbing, and I am in pain from the moment I wake up until the moment I go to bed?

The fact is in most cases of back pain (especially lower back pain), moderate exercise can help to alleviate discomfort. Beyond addressing pain, exercise helps our backs in other ways by strengthening muscle, increasing flexibility, and preparing us for recovery in the event of an injury.

Whether you are struggling with ongoing bouts of back pain and muscle tension or if you just want to initiate preventative measures to stay healthy, we will walk you through the reasons why exercise helps your back and offer tips on exercises to try.

Bear in mind that any time you begin a new exercise routine you should discuss it with your physician. Those with serious back injuries should always consult a medical professional to know what exercises are appropriate for their particular situation.

What Does Exercise Do for My Back?

If you have ever been hunched over a computer for hours at a time, stuck on an airplane tarmac after a cross-country flight, or bed-ridden for a few days with the flu, you undoubtedly know the misery of a stiff back. When our backs are stiff, everyday movements can be uncomfortable, from showering to getting dressed to reaching for a bowl for your morning cereal.

It is tempting to fall into the trap of thinking “my back is too stiff to exercise…I just need to stay still.” In most cases, you will only prolong that stiffness by remaining sedentary. Movement elicits a positive response from our bodies in many ways, from improved circulation to organ function. Exercise reduces or eliminates that stiffness associated with back pain.

In the case of our backs, exercise and movement keep ligaments and tendons flexible. Movement results in discs exchanging fluid, an important process that keeps our backs healthy. When there is a lack of movement, that fluid builds up and is not exchanged. Think of it as a soapy rag in a mop bucket. Unless you pick it up and wring it out, the rag just continues to absorb water.

When we do not exercise, our discs do not get the exercise of being “wrung out”, so to speak. This is when swelling occurs and the degeneration of discs, ultimately leading to back pain and/or injury.

But What About Medicine for My Back?

There are some scenarios where your doctor may recommend either over-the-counter or prescription medications to address your back pain or injury. This might include pain as you recover from a surgical procedure, for example.

In general, if you can avoid prescription-strength pain medication to treat chronic pain, you eliminate the risk of addiction that has become a prevalent danger in recent years.

This is yet another reason why exercise is so beneficial when it comes to our backs: even a simple, moderate exercise program can help us ward off chronic back pain naturally and also increase our overall health. Your back (and your heart and your lungs) will thank you for choosing movement!

Things to Consider as You Make an Exercise Plan for Your Back

While exercise can be extremely beneficial to your back, there are some important things to keep in mind to ensure you do it safely and in a manner that prevents injury. We have some tips you should consider when you are ready to alleviate back pain with exercise.

Tip #1: Consult the Experts

As we emphasized earlier (but it always bears repeating), you should keep an open dialogue with your physician when it comes to new exercise routines. Speak to your doctor before introducing a new fitness program, especially one that may be more intense than the typical exercise regimens you have followed in the past. Kickboxing may sound like fun, but you may need time to work up to it!

You do not want to engage in any activities that could exacerbate pain or a back injury. Your healthcare provider will be able to recommend what type of activity is best for you, such as swimming or walking.

Your physician may also refer you for some physical therapy, who can be an invaluable resource when it comes to specific exercises for the back.

Tip #2: Slow and Steady Wins the Race (and lessens back pain)

This adage rings true here, and you should make sure you pace yourself appropriately as you introduce new exercises. If, for example, you have had a mostly sedentary lifestyle, you should not start with a 10-mile walk. Consider small and manageable goals, which could mean spending time working up to your first mile.

Overdoing it when you start could leave you sidelined with worse back pain than before! Be patient and take one step at a time. This is another area where experts such as physicians, physical therapists, and trainers can weigh in to help you plan and set reasonable but satisfying goals.

A physical therapist or trainer can also help guide your though recovery exercises such as a hip flexor, hamstring muscle and piriformis stretch, the pelvic tilt, as well as other supportive leg, knee, and foot exercises to keep you in a healthy position for continuing your fitness regime.

Tip #3: Do Not Skip the Warmup

One challenge for many individuals when it comes to exercise is rushing to get through the workout, which can often mean skipping the all-important warmup (as well as the cooldown and recovery time).

Carve out the necessary time to stretch, before and after workouts, and you will reap the benefits when it comes to your low back pain, correcting poor posture, core strength, and more. Or you could also consider making “stretching” your new exercise regimen, incorporating yoga into your weekly activities.

Stretching is like a love letter to our muscle groups: it’s one of the kindest things you can do for them. If you commit to proper warmups, you will significantly reduce your chances of injury and pain.

Tip #4: Routines Do Not Have to Be…Routine

Variety is extremely beneficial when it comes to exercise to address back pain. Although you may quickly fall in love with yoga and the way slow and concentrated movements target core muscles and relieve your pain, you also need to throw some variety into your fitness mix.

Consider taking the yoga class twice a week and on other days meet a friend for a brisk walk, swim laps at your local pool, or take your family on a hike. Low-impact aerobic exercise can help strengthen not only your upper and lower back but also the abdominal muscles of your core, your glutes, hips, and legs, which all support your back.

A variety of exercises that include a gentle stretch routine for upper back and lower back pain as well as cardio and strengthening will yield the best result for alleviating pain and also increasing your overall fitness level. Plus, variety keeps boredom at bay. Some days a long walk in the sunshine may be just what the doctor ordered, and other days you need a spin class with an upbeat soundtrack to get you energized.

Whether it’s a Zen-filled yoga session or a fun night with the neighborhood pickleball league, a healthy variety of exercises will help you stay interested in physical activity and reduce nagging pain in your back.

Tip #5: Sometimes It’s Okay to Hurt

On the subject of pain, now would be a good time to point out that a new exercise may hurt at first. By “hurt” we mean it may cause some soreness for a few days.

Let’s say for example you have not ridden a bike in years, and you jump on one at the beach to ride for an hour with your child. The next day, you will inevitably feel it in your legs, having worked them in a way that they have not been used in some time. If you stick with it and keep riding, that soreness is bound to wear off in no time.

Trust your instincts to know the difference between “normal” and “abnormal” pain. If you are simply feeling a little sore the day after trying a new exercise, that is to be expected. If you are in excruciating pain and having trouble with even the tiniest movements, that could mean injury.

Be prepared to discontinue a particular activity if it results in this kind of pain. It may be helpful to keep an exercise journal to discuss with your trainer, physical therapist, or doctor, making a note of how you feel after specific activities and where you are experiencing pain. They can use this to help guide you to the right movements that will help with your back pain (and not exacerbate it).

Tip #6: Cheerleaders Are All Around You

If you are nervous or overwhelmed about starting a new fitness routine to alleviate your back pain, tell friends and family who can work as a support system for you. Among them, you may find a “walking buddy” or someone who checks in regularly with words of encouragement.

Final Thoughts on Exercise and Back Pain

You do not have to live in misery with back pain or succumb to the dangers of prescription pain medications. Exercise is a fantastic and natural way to alleviate pain, and in many cases, it can be free!

Be sure to speak to your doctor about the best physical activities to address your back issues and know that the pain relief you are seeking is indeed possible with moderate and safe exercise plans.