Backpain. This is something many people have to deal with when they want to start working out more. Exercising can really help with backpain, however, going about it in the wrong way can cause more harm than what they started with.
Once you have been cleared for exercise, there are a couple of things to consider when working out with back pain.
The first is that the pain has likely deterred some from exercise and the core muscles have probably atrophied a little.
This means that the muscles have weakened and become less stable. Because of this, creating new stability and core strength should be a top priority. If there is a pain in the back, how can you safely exercise it then? By choosing exercises that support the back.
For the core, these exercises usually have the body laying down or in a quadruped position. These two positions keep the spine and pelvis fairly neutral while not putting direct pressure on the back. A few examples are bird-dog, cat-cow, crunches, pelvic floor tilts, and superman. These paired with proper breathing will make for great beginner core exercises.
The second and third things to consider when working out are what to avoid.
Exercises for the upper and lower body can be easier to find than core exercises, however, they still have guidelines to follow when it comes to backpain. The main two things to avoid are exercises that require bending over and ones that involve overhead weight. Generally, bent-over exercises can be so good for our muscles, but not for a bad back. The rounded back puts the spine in a compromising position. Adding weight to that position forces the back muscles to compensate for the muscles the exercise is supposed to work. Even if the spine is bent over but still in a neutral position, the weight in front will put pressure on the low back that is trying to keep you from toppling over.
Similarly, exercises with overhead weight can be great for challenging core stability, with back pain though, it is best to avoid it. The weight above can compress the spine, leaving little room for movement. The pressure on the low back can cause instability and even more pain than before. It is best to do exercises that will strengthen the core and its stability while keeping the spine supported before doing upright core stability exercises.
