Exercise Is Good for Low Back Pain

By Dr Paul Kochoa, PAR 5 Physical Therapy
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Let’s begin with a simple, but general answer to the question: Which exercises are good for low back pain? Any exercise. Seriously. It is evident from research that general exercise can be beneficial for low back pain. This is the best thing you can do to improve your back health. Understanding pain comes in a close second. Let’s now look at five of the best exercises for low back pain.

1. Anything you enjoy that is challenging

It is important to emphasize some fundamental concepts that can be used to treat back pain.
Backache is part of life. It will happen at some point. It could be that you feel the pain after working long hours or helping someone move their apartment. The good news is that most low back pain disappears within a few days. Low back pain usually disappears within days or weeks.
Fear of activity is one of the main reasons pain stays around. Inactivity is fuelled by anxiety and fear of future or current damage.

Not moving is the worst thing you can do to your back. Enjoyable activities are my number one exercise for low back pain.

We are more likely to do the exercise if we like it. You don’t want to lift weights? It’s okay. Do you like hiking? This is great for your lower back.

You are telling your brain that pain should not be fearful by resuming activities after experiencing pain. Moving stimulates the recovery process.

You can ease off or switch to something else if the activity that you love causes pain. You don’t have to worry about it being dangerous, even though it bends your back (e.g. As your spine is strong, you can bowl as long as it’s resilient.) It can take on any activity.

2. WALKING

No matter your fitness level, walking is one of the most effective forms of exercise. Research has shown that walking is as effective as any other form of exercise in treating low back pain. Walking has many benefits, including building endurance and improving bone quality. It also helps to control blood sugar. Walking can also improve mental health. Studies show that walking can help with depression, anxiety, and low self-esteem. It also helps with loneliness, social isolation, psychological stress, and loneliness. This is a great exercise choice for those with chronic low back pain.

Walking programs are often more enjoyable than traditional gym exercises. This leads to greater consistency which is crucial for any exercise program. This article will help you learn more about the many benefits of walking.

3. SQUATTING

Squatting is an everyday occurrence. It is one of the most basic movements in your life. To sit down, go to the bathroom, or pick up things from the ground, you squat. It will be difficult to resist the motion.

The squat can also be considered the most important exercise. It is a fundamental movement that strengthens the entire body. You are increasing upper body strength by carrying more weight, or on your shoulders. Any exercise should challenge your body. This is what the squat does. It’s safe and efficient.

There are many ways to do squat. These are just a few of the variations that you can try, ranging in difficulty from easy to difficult:

Mini air squats: sit to stand, make a chair, and full air squats.

Although I didn’t list all variations, these are good starting points. For any variation you are not familiar with, a quick Google search will provide examples.

4. DEADLIFTING

The deadlift… if the squat is king, is next in line to the throne.

Deadlifts can be safely used to build back and leg strength. They reinforce the message that your back strength and health are important. Research specifically focusing on the deadlift has shown it to be beneficial for patients suffering from low back pain.

The deadlift may not work if the pain is extreme. Deadlifts shouldn’t be avoided. These are something you should strive for.

You can either start deadlifting from a higher position or with lighter weights. Deadlifting, like squatting, is a daily activity. Deadlifting is basically picking up something from the floor. You can improve your endurance and strength by lifting weights. This will make it easier to do everyday tasks. A deadlift is a great way to build lower back muscles.

5. CARDIO

Aerobic exercise, also known as cardio, is any exercise that improves the cardiovascular system. Running, biking and rowing are the most popular forms of aerobic exercise. Walking falls under this category, provided that it is challenging.

Aerobic training increases endorphin release, a chemical that is produced in the brain to reduce perceived pain. Aerobic training can also reduce pain. It is a safe and effective way of encouraging movement.

To test the effects of aerobic training on people with low back pain, research studies typically use cycling, walking, or running. However, rowing can sometimes be used. There are many intensity levels that can reap the benefits. The study showed that 12 weeks of running at high intensity reduced low back pain, disability, and psychological strain. A second study showed similar results one year later.

Enjoyment and consistency are key factors in walking. Running if you don’t like it won’t be the best choice for your low back pain. If you are a fan of running but feel that other exercise options are better, don’t be discouraged. Running is safe and does not cause any harm. Running is safe, effective, and enjoyable.

TAKE A LONG-TERM OUTLOOK

This article focuses on the benefits of exercising for the treatment of low back pain. Once the pain is gone, you should continue exercising.

There are many reasons why this isn’t a list with 5-10 gimmicky exercises that would ‘fix’ your alignment and improve your low back stability. First, you don’t have to do anything. Your back is stable and never out-of-place. Exercise is best when it challenges your body. Your heart rate rises and it is enjoyable. Exercises that involve a band or a twisting of the body in a silly position are not enjoyable and can be taxing on your body.

Low back pain can be prevented by exercising. It is important to develop a routine of exercise that improves your endurance, strength, and resilience. These exercises are not meant to be short-term solutions. They should be used regularly as fundamental exercises.

Discuss your concerns with one of our certified physical therapists. They will perform a thorough evaluation and create a customized program for you.
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Contact PAR5PT for more information and to schedule a session or talk more.