Published on: 7/4/2025
How can I safely exercise with lower back pain?
To exercise safely with lower back pain, focus on gentle activities like walking and stretching, and gradually increase intensity as tolerated.
Explanation
Exercising with lower back pain can be safe and helpful if done correctly. Start with gentle exercises such as walking or swimming. These activities are low-impact and can help improve your overall fitness without putting too much strain on your back. Gradually increase the intensity and duration of your workouts as your pain allows.
Tips for Safe Exercise:
- Start Slow: Begin with low-impact activities like walking or swimming.
- Stretching: Incorporate gentle stretching exercises to improve flexibility and reduce stiffness.
- Listen to Your Body: If an exercise causes pain, stop doing it and try something else.
- Strengthening: Gradually add exercises that strengthen your core muscles, as they support your back.
According to research, exercise therapy is effective for managing chronic low back pain. It is important to choose exercises that do not worsen your pain and to gradually increase the intensity. Always consult with a healthcare professional before starting a new exercise program, especially if you have ongoing back pain.
(References)
- Hayden JA, Ellis J, Ogilvie R, Malmivaara A, & van Tulder MW. (2021). Exercise therapy for chronic low back pain. The Cochrane database of systematic reviews, 34580864.
- Fernández-Rodríguez R, Álvarez-Bueno C, Cavero-Redondo I, Torres-Costoso A, Pozuelo-Carrascosa DP, Reina-Gutiérrez S, et al. (2022). Best Exercise Options for Reducing Pain and Disability in .... The Journal of orthopaedic and sports physical therapy, 35722759.
- Macedo LG, Hodges PW, Bostick G, Hancock M, Laberge M, Hanna S, et al. (2021). Which Exercise for Low Back Pain? (WELBack) trial .... BMJ open, 33472786.
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