Are Weight-Bearing Exercises Helpful Or Hurtful To My Back Pain?

Understanding The Benefits Of Exercise

Back pain can be more than a minor nuisance. In more extreme scenarios, some people can be completely sidelined. Along with reduced mobility comes the potential for decreased quality of life as debilitating back pain can make even the simplest of tasks seem impossible. And due to concerns around exacerbating pain, many back pain sufferers assume that some exercises like lifting weights or using resistance machines are off-limits. But the truth is dependent upon several factors.

How exercise can help reduce discomfort

Contrary to what many people may assume, exercising can help to reduce back pain symptoms. A recent study noted that exercises that targeted muscles in the lumbar region significantly reduced discomfort in respondents with chronic back and neck pain. Several reasons can contribute to the study’s results. In some cases, exercise aids in losing weight, and science has proven that every pound lost is the equivalent of removing 16 pounds of pressure from the spine. Additionally, routine exercise helps to improve the spine’s range of motion, which translates to improved mobility.

Exercise wisely for back pain relief

While exercise can be beneficial for reducing back pain symptoms and improving quality of life, some guidelines should be followed for best results. People just beginning a workout routine should start with gentle exercises or lighter weights before graduating to more strenuous routines. Likewise, people with back pain from spinal surgery, an underlying health condition like a tumor, or nerve compression such as sciatica should most likely avoid lifting weights unless a healthcare provider recommends.

Learn how to lift properly

Free weights can be alluring since this exercise equipment is frequently promoted as the preferred option for weight training. But for people just starting a new routine, learn to lift properly. If necessary, consider working with a physical therapist or licensed fitness trainer to understand better proper posture, best practices for holding weights, and how to lift without risking injury safely. Also note that techniques may need to be modified to accommodate back pain sufferers, which is why seeking expert guidance is important.

Opt for exercise machines over free weights

Free weights are nice, but can easily lead to unexpected injuries if a person has poor posture or struggles to balance weights properly. Instead, opt for exercise machines. While the total maximum weight lifted is limited to what’s available on the machine, the apparatus is designed to force users to maintain proper posture during use.

Aim for regular workouts

To get the most benefit from strength training, try to get two to three workout sessions per week. And if lifting weights seems overwhelming, start with simple exercises that rely on resistance bands. Along the same lines, avoid activities requiring abrupt movements that can make back pain worse.

Routine exercise for a healthier back

People just starting a workout plan know that a little bit of soreness is normal as muscles get used to new movements. However, a sharp pain is a sign that the exercise might be too intense and should be stopped immediately. Before exercise, remember to warm up and consider incorporating heat therapy or stretches before beginning a routine. Weight-bearing exercises can be incredibly beneficial when properly modified to compensate for any potential limitations that back pain may create. When in doubt, always speak with a physician or physical therapist before launching into a new workout.