How to Stay Physically Active With Chronic Back Pain

How to Stay Physically Active With Chronic Back Pain

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Chronic back pain is something that affects millions of people here in the United States. According to statistics from the National Institute of Neurological Disorders and Stroke, about 80% of adults have suffered a bout of lower back pain at some point in their lives.

Back pain can be relatively minor or severe, and in the case of those with chronic back pain, it can prevent you from going about your regular daily activities.

Tips for Staying Active with Chronic Back Pain

One of the most difficult issues that people with chronic back pain deal with is how to stay healthy and active when they are in pain or at the very least discomfort on a regular basis.

Likely it’s not possible to hit up the gym daily or engage in high impact activities, but that doesn’t mean there aren’t other activities you can do. Here, we’ll take a look at some effective ways you can stay physically active, even when dealing with chronic back pain.

Make Sure You Have a Supportive Mattress

You may not think that your mattress contributes to your ability to be active, but in reality, it plays a huge role. By choosing a mattress that offers support where you need it most, you’ll be able to get the best sleep possible and wake up without aches, pains, and stiffness.

Finding a mattress that suits your sleep style prevents pressure points, offers alignment of your spine, and distributes your weight equally should be key.

If you are in the market for a new mattress, keep in mind that Memorial Day tends to be the best time of year to purchase a new one. This is when you’ll find the best sales, with prices much lower than usual.

With that in mind, it helps to do a little research on what mattress would be best for you, as well as the best deals out there. As you can see on, there are plenty of great deals to be found.

Embrace Stretching in the Morning and Evening

While it may not seem like you’re being very active when just stretching, in fact, this is one of the best things you can do for your back.

Of course, stretches should be light, gentle, and be back-friendly. Ideally, you want to aim for eight to 10 stretches in the morning and then at night before bed. This just helps to keep your back loose, which can then prevent spasms in the lower back.

Walking is a Wonderful Activity

As for exercising, walking is typically your best, most effective and yet safest activity to engage in. You are able to set your own pace, set the distance, and really tweak it so it works for you.

It’s a good idea to look for areas that are flat and even for your walk, so you don’t risk hurting your back by tripping or falling.

If you can, try working up to walking 3 miles a day.

Get in the Pool and Exercise

Another fabulous exercise for those suffering from chronic back pain is swimming. Swimming is gentle and can actually work to reduce the amount of pain you feel.

You can look for a local aquatic exercise program that is geared for people with back pain such as yourself.

Build Your Core Strength and Stability

You also want to look for exercises that can help you to build your core strength and stability. This will help to alleviate the stress and pressure your spine is under, which can then limit further injury and reduce pain.

Great examples include wall sits, glute bridges, pelvic tilts, and using an exercise ball for abdominal exercises.

Staying Active with Back Pain – On Your Way to Better Your Health

By engaging in these activities and tips, you’ll be on your way to better health.


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