Back pain can put a damper on your routine workout, but you don’t have to let it prevent you from getting exercise. As long as it’s not related to a fracture, spinal tumor, or degenerative disease, your doctor will affirm that maintaining low-intensity exercises can help strengthen your muscles and improve mobility. Here are some tips to help you continue your regularly scheduled workout even with a bad back.

4 Exercise Tips for Back Pain

1. Focus on Core Strength First

It’s important to build up core strength so the muscles surrounding your spine can best give it support. To improve your core strength and stability, focus at first on exercises like pelvic tilts, wall sits, and slow abdominal exercises, such as those using an exercise ball. This will reduce the chance of further injuring your back.

2. Expand to Strength & Weight Training

As your core strength improves, you should incorporate more exercises to enhance your overall strength. Pullups, squats, bench presses, and leg curls are good training exercises that improve the ability of your chest, shoulders, and legs to better control bodily movement and support the muscles directly supporting your spine. 

3. Always Stretch Well

You need to stretch the body parts that are most closely connected to your back pain. For example, stretching your hamstrings, quads, and glutes can help loosen the muscles in the lower back and reduce the chance of aggravating lower back pain.

4. Stop When It Hurts

If an exercise causes your pain to worsen, stop it immediately. If lunges aggravate your back pain, try planking instead. The more activities you can do without causing pain, the more you will strengthen your muscles overall.

If you are experiencing back pain, don’t let it interfere with your routine. Contact the professionals at American Health Chiropractic in Milford, OH, for comprehensive chiropractic care, starting with a free consultation, X-rays, and a first treatment. They have over 25 years of experience in working to resolve back pain from the workplace and auto accidents. Call them today at (513) 576-6699 or visit their website for more information.