Back pain is a major issue with 60%–80% of adults likely to experience lower back pain at some point in their lifetime. It is one of the most common causes of job-related disabilities and is also the top contributor to missed days at work.

Weak muscles can sometimes lead to back pain or injury and the usual response to back pain is to rest. However, resting for more than a day or two can deter healing and actually worsen the pain.

Many people don’t realise that moving is good for your back and that the best way to deal with back pain is to keep active. If the back pain you are suffering from is mild then you should exercise regularly, as long periods of inactivity will usually only make things worse. This means continuing with usual day-to-day activities such as walking to the shops or gardening.

According to research, exercise can increase the blood flow in the lower back area, reducing stiffness and speeding up the healing process. Obtaining stronger core muscles will help increase stability which decreases your chances of becoming injured. Gaining strength in your back will lead to less pain and dysfunction. Regular exercise will also strengthen the muscles in your back, stomach and legs, which all support your spine.

Running and other forms of high-impact exercise can be jarring to the back but people with ongoing lower back pain can use walking as a low-impact form of exercise. This type of aerobic exercise not only strengthens your back but your lungs, heart, and blood vessels, it can also help you to lose weight.

Walking, swimming, and biking regularly are all aerobic exercises that help to strengthen the back and reduce pain. Adapting your usual daily activities such as squatting down to pick something up can also help prevent lower back pain.

Exercise is very good for the lower back, but it needs to be an appropriate exercise, otherwise, you run the risk of aggravating any back pain. Touching your toes, for example, can put stress on both the ligaments and discs in your spine, overstretching the muscles in your back.

Weight-lifting also has many potential benefits for strengthening your back but the extra stress that it puts on the muscles and ligaments means that it also has the potential to worsen certain back injuries.

If you prefer group classes then exercises that work on stretching, strengthening and your core abdominal muscles, such as pilates and yoga can also help some people that suffer from back pain.

You should always consult with your chiropractor before doing any exercise for back pain as some exercises may not be recommended and can be harmful.

Remember, choosing to live a healthy lifestyle is one of the best ways to not only prevent back pain but minimise weight gain and build strength as you age.

At Backworks, we pride ourselves on providing our patients with relief from back pain. Contact us to request an appointment or give us a call on 01702 342329.