In most instances, you should continue to exercise despite feeling back pain. Why? Because exercise will serve to keep your muscles from becoming stiff. In addition, physical activity may lessen back pain and prevent recurrences. Yes, chronic back pain is not to be taken lightly but avoiding any activity is a mistake. At the very least, you should try walking. Research has determined that merely walking may lessen back pain. Unless you've been diagnosed with having some pathology such as a herniated disc, arthritis, scoliosis, osteoporosis, a tumor, an infection, etc., there's no need to be overly conservative in your activity level.
The cause of back pain is multifactorial. Contributing factors include moving improperly (i.e., twisting the torso while lifting), weak muscles (e.g., abdominals, lower back, gluteals, etc.), tight muscles (e.g., hamstrings, hip flexors, etc.), and/or sitting for too long with improper posture (i.e., slouching at the desk hunched over a computer). Most people would prefer to be sedentary when experiencing pain but this is the worst thing you can do. Your muscles will become weaker from disuse. Remember that exercise serves to strengthen and stretch muscles as well as lessen postural imbalances.
So what exercises should you do if you feel back pain? Aerobic exercise (e.g., walking, swimming, cycling, etc.) as well as anaerobic exercise involving the core muscles (e.g., crunches, pelvic tilts, back bridges, planks, back extension, etc.). Avoid any ballistic movement (i.e., jump rope, box jumping, running, etc.) or any movement that increases back strain or stress.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going." 408-688-1586 (cell) briandanleyfitness.com https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.