4 of the best exercises for back pain
If you’re suffering from a bad back, it can be difficult to keep up a regular exercise routine. I know how frustrating this can be, which is why I’ve used my exercise referral qualification to compile this list of the best exercises and activities you can try that might alleviate your pain.
- Yoga & Pilates
There are many benefits of fitness classes like Yoga, Pilates, and also Body Balance, both physical and mental. It can help you become more flexible, improve your strength and even help to combat stress. This activity is particularly good for those suffering from back or neck pain because it helps you strengthen muscles that may be weak and causing the discomfort. Depending on how adventurous you wish to be, why not try a different yoga style? There are many to choose from including Bikram Yoga (also known as “hot yoga”), Viniyoga, Iyengar Yoga and Ashtanga Yoga. We also include Yoga and Pilates sessions on our fitness retreats in the UK and our Portugal Bootcamp.
The great thing about swimming is that it is a low impact aerobic exercise. The water supports your weight therefore making it easier for you to exercise without putting any strain on your muscles or joints. There are classes that you can join which will increase the intensity of your workout in the water. We love the fact that we have pools available at our retreats and encourage our clients to use these facilities.
- Walking or hiking
Not only can walking be done anywhere, anytime, it is a low impact exercise that will benefit you in more ways than one. You’ll strengthen the muscles in your feet, legs and hips, improve your posture and just getting out in the fresh air will make you feel better. Alongside improving your cardiovascular health, you should also witness some pain relief in your back. Similarly, hiking provides the same benefits particularly if you’re carrying a backpack that adds a little extra weight to your outing.
- Resistance training
Probably one of the most important exercises to do to strengthen your back is resistance training. You must always ensure that you have proper form whilst lifting weights so that to not make your condition any worse but it is essential to strengthen your back and core muscles as well as speaking to a professional to see if your hamstrings or glutes are tight which could also be causing lower back pain.
* If you are really struggling with your back and are unsure on what exercises to do then we recommend a physiotherapist to go through movement analysis with you and decide on the best course of action.