Back pain is a common issue that affects many people, and it can have a serious impact on quality of life.

We have many patients that ask if it is safe to exercise with back pain and if they should rest until the back pain is gone, or what they can do to help alleviate the pain they are experiencing. While rest can help in some cases, we recommend staying active and moving as much as you can to help reduce the pain and strengthen the muscles that are important to you being pain-free. 

Back pain can make anyone feel that they are limited in the amount of exercising they can do, it can put a stop to enjoying the sports you love, and will keep you from completing the simple day-to-day activities you are used to doing. It is frustrating to deal with back pain and the problems it causes, which is why it is important to identify the issue and begin treatment as soon as possible. 

That being said, you can continue to exercise as long as you are aware of the issues causing the pain and not making matters worse with overuse or pushing through more pain to continue exercising or staying active.

Here are some things you can do to help you stay active and how you can make sure that your back isn’t keeping you from exercising.

Tips for Exercising With Back Pain

Exercising with back pain is essential for improving mobility, posture, and spinal strength. It can help to reduce pain and stiffness by improving blood flow to the affected area, as well as strengthening the muscles that support the spine.

In addition, regular exercise can help promote overall health and well-being by releasing endorphins, reducing stress levels, and improving sleep quality. Therefore, it is important to consult a doctor or physical therapist before starting any exercise program to ensure that it is tailored to your individual needs.

With proper guidance and advice, exercising with back pain can be an effective way of managing symptoms and helping you stay healthy in the long term. Here are some things we recommend doing when exercising or dealing with back pain. 

1. Stretch

It is important to incorporate stretching into any exercise program as it can help reduce stiffness and tension in the back muscles.

Stretching helps improve flexibility, range of motion, and posture which can ultimately lead to improved mobility and comfort. Therefore, always make sure to include stretching in your routine when exercising with back pain.

2. Do not just lie there, thinking that rest will resolve the issue

It is important to remember that just lying around will not help with back pain. While it may provide some temporary relief, inactivity can cause the muscles and joints around the spine to become weak, thus leading to more serious problems.

To ease back pain and prevent further damage, one should focus on activity-based treatments such as physical therapy or exercise, which are much more effective in managing pain than simply lying still.

Furthermore, engaging in activities encourages blood circulation throughout the body, helping to reduce inflammation and promote healing. Therefore, taking an active approach towards managing back pain is essential for achieving long-term success.

3. Don’t overdo it 

Exercising can be beneficial for managing back pain, but it is important to not push yourself too hard. Over-exercising can lead to further injury and increased pain. The key is to engage in activities that are low impact and do not put stress on the spine.

It’s also important to pay attention to your body when exercising: if you start feeling uncomfortable or experience increased pain, stop immediately and take a break. If your symptoms persist or worsen over time, consult your doctor as soon as possible. Remember, exercise should improve comfort levels and reduce pain – not exacerbate it!

4. Posture While Sitting or Working Out is Important

Maintaining proper posture is crucial for individuals suffering from back pain who wish to work out. Poor form increases the risk of further injury, so it is important to use correct technique when performing exercises.

Good posture can help alleviate pressure on the lower spine and reduce the likelihood of developing any chronic issues or irritation.

Additionally, maintaining proper form ensures that individuals are working the intended muscles correctly and effectively, allowing them to get more out of their workouts and helping them reach their goals sooner. By paying attention to posture during exercise, people with back pain can stay safe while staying in shape. 

5. Don’t lift heavy weights and do high impact exercises

High-impact activities and heavy lifting should be avoided while individuals are experiencing back pain, as further straining can worsen the condition. It is best to focus on low impact exercises such as swimming or yoga and strength training with lighter weights until the pain subsides.

Taking it slow is also important when working out, as doing too much too quickly can cause injury. With patience and caution, those with back pain can stay active whilst protecting their spine from further damage.

We can’t stress enough the importance of exercise and staying active when you have back pain. You need to keep those muscles loose and moving to avoid having the pain get worse or not healing properly. We hope that this blog gave you ideas on how you can stay active while dealing with back pain. If the pain is still there and you want answers, do make sure to come visit our clinic. 

Find Out More About How We Can Help With Your Back Pain So You Can Stay Active

If you are struggling with back pain and want to keep exercising but feel that you don’t know where to start, feel free to schedule a free phone consult, or contact us to arrange a free back pain injury assessment. You can also feel free to give us a call at 920.335.7227 (We still like to talk on the phone!)

We also have many more videos related to staying active with back pain and tips on helping you stay pain-free on our YouTube channel.

You can also check out our BUILD A BETTER BACK ONLINE PROGRAM so that you can move confidently and feel young without medications or surgeries so they can hit PR’s in the gym or their sport, over perform at work, and make their golfing fun again. 

Don’t let back pain keep you from what you love to do!

We love to keep people in Appleton mobile, active, and off pain pills – let our expertise go to work for you to help you return to the activities you love.

Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Appleton clinic as part of your free back pain injury assessment. Or just give us a call at 920.335.7227.

Until next time,

Eric Wallace, PT