Back pain might make you feel like being less active.  However, after a back injury having a proper exercise regimen is probably more important than ever before.  Exercise will help you keep weight off and stabilize your spine.  Here are some important tips for working out with back pain:

  • First of all, make sure you eat right. This is the best tip for staying in shape.  If you gain weight not only will it add stress to your back, it will also make exercising harder.  Count your calories and leave out foods that contribute calories and not nutrition.
  • Before any exercise a good stretch is important. Stretching will loosen muscles, ligaments and tendons that may be tight or in spasm.  A warm shower before stretching will give you a head start.
  • Core exercises are your back and neck’s best friend. The core muscles provide a lot of stability for the spine and can take over some of the work of an injured disc or joint.  The easiest way to work your core is by doing planks.  Start off in pushup position on the floor.  Bend your elbows and rest on your forearms while holding your back off the floor, in a straight line.  Your toes are on the floor and you are not on your knees.  Hold the position for as long as you can.  First try it for 30-60 seconds. Rest and repeat as many times as you can. If this is tough for you in the beginning, try starting off on your knees.
  • If you’re in a better state of fitness, try pushups instead of planks. This exercise is classic and not fancy, but it will work and strengthen your core.  If you are weak at pushups, start off on your knees.
  • Doing pull-ups is a great core work out. If you’re not quite pull up ready, put a chair in front of you and use one foot on the chair to support some of your body weight.
  • Walking is a great low impact sport and you can enhance the cardiovascular benefit by walking briskly. Best of all, it’s an exercise that starts as soon as you leave your front door.  Start off slow walking for 20 minutes three times a week and build up from there.  Increase your duration until you’re walking for 30-45 minutes a session.
  • Good cardiovascular exercises that are also low impact are the recumbent bike, stair climbing and elliptical machines. These exercises will get your heart rate up, increase your metabolism and burn calories without causing hi-impact stress to your spine.
  • When doing cardiovascular exercise you want to increase your intensity until you are working out at 50%-69% of your maximum heart rate. Maximum heart rate is 220-your age. 
  • If you’re used to resistance training with weights ,there’s no reason to stop. However, using weight machines instead of free weights may better isolate the muscles you are working out.  Also, most machines use a bench or chair that will stabilize your spine during a workout and help prevent injury.
  • If you want to use free weights there are 2 things to remember; keep the weights light so you do not struggle and use a bench with a back support.
  • Be realistic about your capabilities. If you’re 20 pounds or more over weight, start with a dieting program to lose weight before you start a rigorous exercise program.
  • If you have any questions about your ability to safely start an exercise program, ask your doctor.