How to Manage Back Pain With Exercise

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Managing back pain can be challenging, especially if you keep suffering from frequent flareups. While most people tend to opt for over-the-counter medications, there are several other ways through which you can cope with back aches without taking medications.

Whereas exercises for back aches are rapidly increasing in popularity mainly because of their effectiveness and simplicity, there are a couple of things you need to know before resorting to exercise.

Do You Suffer from a Chronic Backache?

Foremost, you need to determine if you are suffering from chronic backaches. Chronic backaches are characterized by pains that keep coming and disappearing. If this is the case, it is important that you take breaks in-between your workout sessions. Breaks are designed to relieve the pressure on your body that may in turn trigger more pain.

Consult a Personal Trainer

Whether you have a recurring back problem or a mild back pain, it is crucial that you consult a personal trainer before performing any type of exercise. Exceeding a particular weight limit or over-straining your body can aggravate your back ache.

A personal trainer will instruct you on how to effectively utilize gym equipment in addition to how to perform the exercises without worsening the injuries. Note that, injuries can limit your ability to perform certain exercises. Therefore, learning how to train the body following an injury is extremely important.

Spend More Time Warming-Up and Cooling-Down

Do not forget to extend your warm-up and cool-down sessions before and after every workout. Warm-ups and cool-downs are not only important in preventing possible muscle injuries, but possible back injuries.

Incorporate Different Training Routines

Normally, effective workout routines comprise of cardio and strength training. Because flare-ups can prevent you from achieving your exercise objectives, it is crucial that you incorporate different types of cardio exercises and strength training into your workout session. Changing from one routine to the other allows you to cope with back pains, especially on the days when your back cannot allow you to do certain exercises.

Still, incorporating various workout routines in your exercise session prevents your body from becoming used to a particular exercise.

Desist from Taking Painkillers


A common misconception is that taking pain relievers before a workout session can help with alleviating pains. The more painkillers you take the more you become dependent on them, thereby making it practically impossible to eliminate chronic back pains.

Find a Proper Posture

Do not perform your exercises on a bare floor. Even though your floor may be carpeted, it is important that you use a cushion or soft mat when working out. Cushions help in offering support for the back, thereby minimizing the pain.

Choose the Right Shoes

The type of shoes used during an exercise session can also alleviate or aggravate your back pain. Choose shoes that offer support to your back. Avoid shoes that are too old. The type of shoes selected should be able to support your weight.

Avoid exercises which tend to turn your spine. The pain on your back is increased the more your back is twisted. Rather, look for exercise routines that focus on the abdominal muscles. Larry L. Taylor wrote this article.

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