4 Secrets to Fit Exercise In, Even if You Suffer From Lower Back Pain

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, 4 Secrets to Fit Exercise In, Even if You Suffer From Lower Back Pain, Dr. Nicolle

Constantly suffering from lower back pain is difficult. It’s understandable why you’d want to avoid aggravating it. In fact, you’ve probably avoided any kind of exercise at all.

 

Sure, there are some types of exercise that intensify lower back pain. But you’ll be happy to know that, with certain exercises, you can actually get your workouts in without sacrificing your back!

 

Leaving exercise out altogether can actually do more harm than good to your back. If you’re doing the correct exercises, you might even start to experience relief from your intense pain.

, 4 Secrets to Fit Exercise In, Even if You Suffer From Lower Back Pain, Dr. Nicolle

Try to fit these four exercise ideas into your schedule

1. Aquatic jogging.

If you’re suffering from lower back pain, water is your friend! You can always get good resistance exercise through aquatic jogging. And the best part is it’s easy on your back.

  • Work with your physiotherapist to design an aquatic jogging schedule. Be sure to include jogs and sprints in your exercise program.
  • Water-based exercises can help to relieve some of the pain in your lower back.

2. Pilates.

Pilates, yoga, or any other stretch-based workout is perfect for getting a good workout without impacting your back. In fact, this type of exercise helps to strengthen the muscles while improving flexibility.

  • Exercise involving meditation may actually help tackle the root of your lower back pain. Believe it or not, your anguish may be partly a result of high stress!
  • It’s a good idea to start in the beginners’ class, even if you’re versed at Pilates. It’s less intensive and can ease you comfortably into the workout.
  • Advise your instructor of your ailment. The assumption is usually that participants are fit and healthy!

3. Walking your dog.

This is by far one of the easiest ways to get in a workout. And even if you don’t have a dog, you can borrow your neighbor’s!

  • Is your neighborhood block relatively flat? If so, then it’s perfect for your walk. On the other hand, hilly treks may wreak havoc on your lower back. Avoid inclines at all costs.
  • It’s important that you maintain a comfortable pace. Do your best to control the movement of the animal. Avoid letting it pull you, as this could trigger spasms in the back.
  • Always wear comfortable shoes with lots of support. They protect your feet from the shock that comes with each step.

4. Swimming.

Water-based workouts of any kind are easier on your back. Find a community pool if you don’t have your own. Try to swim at least a few times per week.

  • Depending on the intensity of your pain, you may need to adjust how you do your strokes.
  • It may be a good idea to do breaststroke and backstroke. Those strokes are usually kinder to the back without sacrificing effectiveness.

Finally, the help you’ve been looking for has arrived! Now you know it’s possible to exercise with lower back pain. There’s no reason to allow your overall health to suffer because you have a sore back.

 

Show your back who’s boss and get started with your new exercise regimen today! A healthy, fitter body is what your back needs for support.

I would love to give you a free resource sheet to support your healthy weight loss journey. Click the button below to receive your gift.

 

, 4 Secrets to Fit Exercise In, Even if You Suffer From Lower Back Pain, Dr. Nicolle

 

I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.

 

I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.

 

Weight Monitoring

Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices):


Body Composition Monitor And Scale With Seven Fitness Indicators
, 4 Secrets to Fit Exercise In, Even if You Suffer From Lower Back Pain, Dr. Nicolle

Body Composition Monitor And Scale With Seven Fitness IndicatorsPhysical Activity

Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.

 

I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.

 

Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.

 

Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Here are some basic dumbbells/free weights that I recommend to everyone.

 

 

Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling: 

, 4 Secrets to Fit Exercise In, Even if You Suffer From Lower Back Pain, Dr. Nicolle

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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4 Secrets to Fit Exercise In, Even if You Suffer From Lower Back Pain

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