Exercising with chronic back pain

June 21, 1999
Web posted at: 4:24 PM EDT (2024 GMT)

In this story: The new thinking on exercise and back pain What are the best exercises for someone with back pain? Aerobic exercises Once your doctor has given you the go-ahead, keep several things in mind. Strengthening exercises RELATEDS

By Miriam E. Nelson, Ph.D.

(WebMD) -- Back pain is a fact of life for many Americans: According to the American Medical Association, four out of five adults experience significant lower back pain sometime during their lifetime, and for some, the pain becomes chronic with no specific diagnosis. Not only is this unpredictable pain frustrating to live with, it interferes with daily activities, including exercise. But exercise is one of the most important things you can do to keep your back healthy.

The new thinking on exercise and back pain

In the past, people were told to rest and avoid exercise to manage for their back pain. We now know that this strategy actually contributes to greater dysfunction and increased pain because the muscles that support the back are not being conditioned. People with back pain are now told to be as physically active as they can tolerate.

What are the best exercises for someone with back pain?

Experts suggest a combination of stretching, aerobics and strength training for optimal back health. Stretching exercises should be done before any workout for at least 15 minutes to warm up and lengthen the muscles. Try these stretching exercises:

Aerobic exercises

The best aerobic exercises for people with back problems are those that involve the lowest impact and minimize twisting: walking, swimming, bicycling on a stationary bike, and running on a treadmill or a cross-country ski machine. Be sure to consult your doctor before beginning any exercise program; if you feel increased pain, or an onset of pain, while exercising, call your doctor before continuing. (Sometimes the impact of jogging, for example, can cause a delayed pain response; be mindful of recurring next-day pain.)

Once your doctor has given you the go-ahead, keep several things in mind.

Strengthening exercises

Building up the muscles in your stomach, hips and thighs helps support your back and can reduce injury. The American Academy of Orthopaedic Surgeons recommends the following back-saving strengthening exercises: