5 of the best exercises if you suffer from back pain

5 of the best exercises if you suffer from back pain

17 July 2017

If you’re suffering from a bad back, it can be difficult to keep up a regular exercise routine. We know how frustrating this can be, which is why we’ve compiled this list of the best exercises and activities you can try that might alleviate your pain.


  1. Yoga

There are many benefits of yoga, both physical and mental. It can help you become more flexible, improve your strength and even help to combat stress. This activity is particularly good for those suffering from back or neck pain because it combines physical exercise with breathing and meditation. Depending on how adventurous you wish to be, why not try a different yoga style? There are many to choose from including Bikram Yoga (also known as “hot yoga”), Viniyoga, Iyengar Yoga and Ashtanga Yoga.


  1. Swimming

The great thing about swimming is that it places very little stress on your back because it is one of the best forms of low impact aerobic exercise. As you swim, the water will support your body, meaning that any stress you might be feeling on your muscles or joints will be temporarily relieved. This buoyancy effect also means that you’ll be able to do certain exercises in the water such as water walking and gentle resistance movements without much strain.


  1. Walking or Hiking

Not only can walking be done anywhere, anytime, it is a low impact exercise that will benefit you in more ways than one. You’ll strengthen the muscles in your feet, legs and hips, improve your posture and even promote the production of some much-needed nutrients into your soft tissues. Alongside improving your cardiovascular health, you should also witness some pain relief in your back. Similarly, hiking provides the same benefits particularly if you’re carrying a backpack that adds a little extra weight to your outing. 


  1. Cycling

This one might surprise you but cycling on a well-paved, smooth service is suitable for those suffering from back pain. It is a non-weight bearing exercise and much less jarring on your spine than other aerobic exercises, especially jogging. If the weather is bad, try stationary cycling indoors. Most gyms offer spinning classes which will get your heartbeat racing without harming your back.


  1. Resistance training

Yes, it may seem counterintuitive but lifting weights can actually help your back. Hitting the weights will help you to increase your strength where you need it the most as more often than not, those who have weak abdominal or back muscles are those most likely to suffer from back pain. That’s why lifting weights will decrease any likelihood of future back injuries, help to stabilize your spine and increase your muscle tone. Remember that you should always start with a manageable weight and increase this slowly as you improve.


No more excuses! Now you can easily keep on top of your physical wellbeing without having to worry about it being a pain in your neck (or back). However, you should always consult a medical professional who knows about your condition before participating in any activities.