When you have a bad back due to a chronic health condition or a previous injury, you must choose a form of exercise that doesn’t cause any additional pain. It is important to continue exercising despite having a back problem to avoid gaining weight, but you must avoid developing a new injury that can lead to needing bed rest. To prevent any additional back problems, make sure to discuss your exercise routine with a physician first.
Exercise 1: Swimming In a Heated Swimming Pool
Swimming is one of the best types of exercise for anyone with a previous back injury because the water creates buoyancy to support your body. Experts recommend swimming in warm water to prevent any muscle cramps while protecting the cartilage in your joints. Make sure to find an indoor swimming pool that has heated water so that you can swim comfortably. In addition, you can swim in an outdoor swimming pool when the weather is warm. Avoid swimming in an overcrowded swimming pool where someone will jump into the water above you or bump into you while you are swimming. You may want to participate in classes to learn new swimming strokes or to enjoy water aerobics.
Exercise 2: Gentle Yoga Postures and Movements
Yoga is an excellent form of exercise for you when you have a back problem, but it is important to use certain types of movements and poses. You cannot perform strenuous yoga postures such as handstands, but there are easy positions that are safe for you to do on a daily basis. Before beginning a yoga routine, make sure to have a soft mat or pile of rugs to recline on. You can recline on your back while bending your knees slowly toward your chest to release the tension in your spinal area during a knee twist, or you can kneel on the floor with the palms of your hands on the mat to curl your back into a cat pose. If you have never performed yoga before, then look for a local gym that offers beginner classes.
Exercise 3: Walking Inside or Outside
Walking is a fantastic exercise for any age group, and it is free. You can walk inside a larger building such as a shopping mall when the weather is inclement, but walking outside is also important so that you are exposed to sunlight. Make sure to wear comfortable and supportive shoes that will grip a walking surface to prevent any foot injuries along with protecting your back. When you are on a longer walk, have bottles of water available to prevent dehydration. If you are walking outside, use a protective sunscreen lotion to protect your skin from dangerous ultraviolet light. For additional enjoyment while walking, you can bring along a dog or join a walking group.