27 February, 2017 •
Keeping to your normal workout routine can be hard if you are suffering with low back pain. Therefore, your workout routine should be adjusted to avoid further injury. Thankfully, there are numerous exercises for low back pain that can be performed safely. Ultimately, you can still keep fit safely, without loosing muscle and strength!
Exercises to avoid
First of all, there are exercises that you should not perform as these will only aggravate and worsen your injury. These include:
Any exercise that causes you pain – This may seem self-explanatory but everybody is different. Some exercises may still irritate your lower back. If you feel any pain, it’s time to take a timeout and try something else!
Front weight bearing movements – any exercises that include holding weight in front of the body. These kind of exercises put strain and pressure on your lower back, something to be avoided if you are suffering with back pain.
Movements bending from the waist – These include abdominal crunches, squats and dead-lifts. These movements are likely to put excessive strain on your lower back and cause discomfort.
Exercises for low back pain
The good news is there are plenty of suitable workouts and exercises for low back pain sufferers. You might have to be willing to try something new, but maybe you’ll find a new favourite workout!
Exercises in the water – Firstly, any exercise performed in water is great news for your back. Not only is there less strain and weight but also, the resistance in the water still makes the workout challenging!
Body weight exercises – In fact, training with your own body weight is a great way to keep up your strength and maintain muscle. Grounded exercises can help you gently stretch out and tension or stress that might be adding to your pain.
Machinery – Certain weight machinery can provide support for your back while you can focus on building your strength, safely. If you feel motivated for a cardio workout then the Recumbent bicycle allows you to work your legs hard with little stress to your back.
Keep motivated and have fun
Lastly, if you create a new workout that you enjoy, you will still be motivated to keep fit. Incorporating safe exercises for lower back pain is key to preventing further injury. If you are still unsure – ask a team member at your local gym for advice on training safely. Below are some great classes to try out if you are ready to ease yourself back into movement safely!
Amsterdam – Natural Balance at Sport Natural
Utrecht – Stretching at De Workout Club
Den Haag – Max Flex at Ravez Movement Academy
Rotterdam – The Power of Alignment at Villa Yoga
Want to know more about how OneFit can help you to recover from an injury? Here is some more to read: get back in shape, physically and mentally.