I have back pain… Should I exercise? Or not?

Exercise can both reduce and alleviate back pain. That's why many people with back pain face the dilemma: Should I exercise or not?

 

Chronic patients with pain that lasts more than 12 weeks should exercise.

 

A Canadian Institute for Work Health research team analyzed 61 clinical trials involving 6,390 participants and found that exercise actually improved outcomes for patients with chronic back pain. Pain was relieved and recovery of back function was accelerated.

Subacute patients with persistent pain for 4 to 12 weeks can see pain relief by starting with low-intensity exercise and gradually increasing the intensity.

However, patients with acute back pain that lasts less than four weeks and is sudden and severe should avoid exercising without a clear diagnosis. Previous studies have shown that these patients' prognosis did not improve even with moderate exercise. In fact, it could even lead to more serious damage. If the cause is a sprain or muscle pain, which are the most common conditions, taking anti-inflammatory medication and resting are recommended.

 

Once the pain has subsided, you can begin light exercise. If the pain has been present for more than a month and has entered the subacute stage, begin with low-intensity exercise, such as walking, and gradually increase the intensity. If chronic pain is caused by a spinal condition such as spinal stenosis, conservative treatment or surgery should be used to address the underlying cause. Rest for about a month before exercising.

 

 

Good exercises for your back include walking, cycling, and swimming.

 

Swimming, a water sport, especially, reduces body weight by about a third due to buoyancy, easing the strain on the lower back. Among swimming strokes, freestyle is the least stressful on the lower back. Conversely, reflex sports like badminton and table tennis are considered less harmful to the lower back. Basketball, soccer, and volleyball, which can lead to collisions with other players, should also be avoided if you have lower back pain.

 

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They say that even if your back hurts, it's better to walk a little.

My mom said that I have to walk to relieve my back pain.

They also say that swimming is the best.

If you lie down and say you're sick, it'll hurt more.

I can move a little, so walking is good.