![]() ![]() For exercises at home, try these back strengthening exercise videos. 4,5 A physical therapist or experienced personal trainer can provide you with a personalized strength building plan and coach you on proper form. If you suffer from back pain, your instinct may be to avoid weight bearing exercise, but studies show that resistance exercises or strength training with light weights can be beneficial for people with mild to moderate chronic back pain. Building up the muscles in your arms, shoulders, back, abdominals, and even your legs can help protect your back. * Strength Trainingīack pain sometimes occurs because your back overcompensates for weak muscles. If you spend your day sitting at a desk, give yourself reminders to practice good posture and take a short break to do stretches such as these that you can do from your office chair. This video shows simple stretches that can be performed daily to relieve back pain. The key to getting maximum benefit from stretching is consistency. Daily stretches when you wake up in the morning can alleviate tightness in the back. Stretching is not just for pre and post workout. Stretchingĭon’t underestimate the power of simple stretches. If you haven’t been trained in proper form or swimming technique, you may want to consult a trainer or start with water therapy sessions. The breaststroke and backstroke may be better for swimmers with back pain, while the butterfly and freestyle should be avoided. But before you jump in the pool, keep in mind that certain swimming strokes can aggravate back pain. It can also be effective in relieving back pain 3. Swimming can provide a full body workout that strengthens core muscles with minimal impact to joints. A trained yoga instructor will help you use proper form and alignment, but you can also try yoga at home with free online classes from websites such as Do Yoga With Me. Look for classes geared toward beginners or “restorative” classes. Classes that are labeled “power” or “Bikram” may be faster paced and more challenging. ![]() If you’re intimidated by the idea of perfect yoga bodies bending like pretzels, rest assured that there are yogis of all shapes and sizes and many welcoming studios that have classes for beginners. ![]() There are many different types of yoga, so if you’ve tried it in the past and didn’t enjoy it, there may be another type of practice that is right for you. Most people know that yoga can increase flexibility, but studies show that regular yoga practice can also improve back pain and build strength in back muscles 2. We know that a balanced and healthy lifestyle incorporates regular physical activity, but how do you get exercise when you’re dealing with chronic back pain? Well, the right exercises can actually help alleviate back pain! If you are suffering from back pain or mobility issues, here are some tips and ideas for your fitness routine. Back pain is a common ailment among people seeking to lose weight, and our patients are not alone – eight in ten Americans experience chronic back pain at some point in their lives. Louis Bariatrics specialize in weight loss, and we understand that people often have other health issues that prevent them from living healthier and more active lives 1. ![]()
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