The Best and Worst Exercises for Chronic Back Pain - NJ's Top Orthopedic Spine & Pain Management Center
Redefine HealthCare (732) 906-9600
Book Online

The Best and Worst Exercises for Chronic Back Pain

The Best and Worst Exercises for Chronic Back Pain

You don’t want to avoid exercising if you are suffering from chronic back pain. Most doctors, physical therapists, or trainers will recommend some form of exercise to help speed your recovery. What is essential, however, is to avoid any activities that exacerbate the pain. When your doctor recommends exercise to improve your back pain, avoid routines that could hinder your recovery, and choose alternatives that will benefit you.

The Best Exercises to Manage Chronic Back Pain

Walking

If you are in severe pain, one of the best exercises is to walk. Walking boosts circulation and sends a fresh supply of oxygenated blood to where it hurts. The activity will reduce inflammation and decrease your discomfort. It’s essential to strengthen key muscles surrounding the back to help support it and decrease the likelihood of further pain. However, specific exercises detailed below can cause more harm, and you should avoid them.

Swimming

Swimming is perhaps one of the best choices for people looking for exercise as a relief from chronic back pain. Pools are often easy to access in most communities, and the barrier to entry is low. Meanwhile, the water delivers built-in resistance to challenge the body without being too taxing. What is essential to understand about using swimming to combat back pain? Here are a few pointers to begin the journey.

Start By Consulting Your Physician Before Swimming.

Before beginning any new regimen of exercise, it’s important to consult with your doctor. Your physician understands better than anyone both the needs and the limitations of your body. Seeking clearance and guidance before you start a new exercise effort can help to ensure you are healthy enough for the level of physical activity you intend to pursue. You may also be able to acquire a recommendation for a physical therapist who can aid you in developing a swimming plan to target your particular type of pain. With medical clearance, it’s time to get in the water.

Practice Simple Swimming Strokes Or Tasks.

The goal here is not to become an Olympic-class swimmer, but to develop the skills necessary for strengthening your body and reducing pain. There’s no reason to plan to swim twenty laps a day. Instead, find the stroke that is both comfortable and effective for you. For beginners, this often means breaststroke. However, the backstroke is also effective at pain management. If you aren’t sure about your swimming form, ask for help from a more experienced swimmer or an instructor. Strength training in the water, which may include merely walking from one side of the pool to the other, can also yield results and allow you to build towards more strengthening exercises.

Develop A Dependable Swimming Routine.

Based on research conducted in Japan, swimming yields more robust results regarding pain management when individuals got in the pool two or more times every week. However, any effort put forth in the pool can help deliver relief from the pain your experience. While you may not notice results right away, such as within the first days or even the first week or two, your efforts build up over time. Use that as a motivating factor to keep getting in the water. Make it fun, too! There are plenty of aquatic exercise opportunities that can work effectively in this context. Listen to what your body and your doctor tell you, and you can unlock some of the benefits of swimming.

Four Exercises That Can Inflame Lower Back Pain

  • A common issue amongst most people with lower back pain is a weak core. For this reason, sit-ups place an enormous strain on your spine when you move from lying flat to sitting upright. Because your front muscles don’t power you as you sit up, the low back must take on the brunt of the work, increasing your pain. A way to get your upper abs worked without putting a strain on the lower back is to practice half-crunches at a 20-degree angle. Your shoulders will only come up five to six inches off the floor, eliminating the strain on your back.
  • Squatting down to raise a barbell with your lower back rounded will compress your vertebral discs. Rather than risk further injury, try doing leg presses on a machine. The leg presses will strengthen your hamstring and glutes, just like deadlifts will, but the leg presses eliminate the pressure on your back.
  • While burpees activate the majority of muscles in your upper and lower body, they are a terrible idea if you have ever had a history of back pain. Dropping down into a pushup and then bouncing back up into a jump involves explosive, high-impact movements that will aggravate back pain. Instead, take a few minutes to accomplish some high-intensity interval training (HIIT) by only getting your heart rate up by walking briskly or stepping up the pace on an elliptical. Neither of these choices will increase back pain. Your cardiovascular health will improve without hurting your back.
  • Tight hamstrings are one of the leading causes of back pain. While it is a good idea to stretch those hamstrings, toe-touches can put pressure on your spine, especially if you sit for much of the day. A safer alternative is to lay on your back with your legs extended. Bring one knee to the chest and grasp it with both hands for 20 to 30 seconds. Repeat it with the other leg. Since you are flat on the ground, your spine stays in neutral alignment.
Page Updated on Dec 23, 2024 by Dr. Freeman (Pain Management Specialist) of Redefine Healthcare

Categories

Recent Posts

blank Redefine Healthcare Welcomes Dr. Joshua Dumbroff! August 9, 2024 by Redefine Healthcare blank Dr. Harshpal Singh Among The First in New Jersey to Perform Augmented Reality (AR) Guided Spine Surgery July 18, 2024 by Redefine Healthcare blank Neurosurgeon Dr. Harshpal Singh Brings Life-Changing Spine Surgery to Honduras June 2, 2023 by Redefine Healthcare Myalgia What is Myalgia: Causes, Symptoms, and Treatments December 15, 2022 by Redefine Healthcare Back Pain 5 Signs You Should See a Spine Specialist for Your Back Pain December 15, 2022 by Redefine Healthcare

Top Tags

Redefinehealthcare Team

At Redefine Healthcare, our specialists are board-certified, highly educated, and rigorously trained in various fields, including pain management, neurosurgery, orthopedic spine surgery, chiropractic care, physical therapy, occupational therapy, psychiatry, and podiatry. Many of our doctors have earned the prestigious Castle Connolly Top Doctors recognition from their peers. We prioritize listening to your concerns, identifying the root cause of your pain, and determining the most effective treatment plan to provide quick relief and prevent future conditions. With advanced non-surgical pain rehabilitation, our New Jersey centers in Union, Edison, and Paterson offer top-tier care for severe and chronic pain.

Our Team

Our Locations
BAYONNE
CHERRY HILL
CLIFTON
EDGEWATER
EDISON
EGG HARBOR TOWNSHIP
FREEHOLD
GALLOWAY
HACKENSACK
HADDONFIELD
HAMILTON
JERSEY CITY
LAWRENCEVILLE
LINWOOD
MARLTON
MONTCLAIR
MOUNT LAUREL
NEWARK
NEWTON
NORTH ARLINGTON
ORANGE
PATERSON
PENNSVILLE
PRINCETON
SCOTCH PLAINS
SECAUCUS
SEWELL
TENAFLY
TURNERSVILLE
UNION
VILLAS
VINELAND
VOORHEES
WALL
WASHINGTON TOWNSHIP
WEST DEPTFORD
WEST ORANGE
WILLIAMSTOWN
LANGHORNE (PA)
GOSHEN (NY)
Down Arrow

Bayonne

19 East 27th Street
Bayonne, NJ 07002

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Cherry Hill

1400 Route 70 East
Cherry Hill, NJ 08034

Orthopedics • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Clifton

855 Valley Road
Clifton, NJ 07013

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Edgewater

935 River Road
Edgewater, NJ 07020

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Edison

10 Parsonage Road, Suite 208
Edison, NJ 08837

Chiropractic • Mental Health • Orthopedics • Pain Management • Physical Therapy • Spine Surgery • Surgery Center

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Edison

1907 Oak Tree Road, Suite 201
Edison, NJ 08820

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Egg Harbor Township

3100 Hingston Ave, Suite 104
Egg Harbor Township, NJ 08234

Orthopedics • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Freehold

1000 W Main Street, Suite 201
Freehold, NJ 07728

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Galloway

408 Chris Guapp Drive, Suite 250
Galloway, NJ 08205

Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Galloway

415 Chris Gaupp Drive
Galloway, NJ 08205

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Hackensack

146 NJ-17, Suite 2
Hackensack, NJ 07601

Pain Management • Spine Surgery • Surgery Center

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Hackensack

2 University Plaza Drive, Suite 500
Hackensack, NJ 07601

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Haddonfield

807 N Haddon Avenue, Suite 1
Haddonfield, NJ 08033

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Hamilton

2271 Highway 33, Suite 103
Hamilton, NJ 08690

Mental Health • Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Hamilton

Mercer-Bucks Orthopedics

2501 Kuser Road, 3rd Floor
Hamilton, NJ 08691

Orthopedics • Pain Management • Physical Therapy

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Hamilton

3535 Quakerbridge Rd, Suite 200
Hamilton, NJ 08619

Orthopedics • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Jersey City

3540 JFK Blvd
Jersey City, NJ 07307

Chiropractic • Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Lawrenceville

Mercer-Bucks Orthopedics

2A Princess Road, Suite 200
Lawrenceville, NJ 08648

Orthopedics • Pain Management • Physical Therapy

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Linwood

1801 New Road
Linwood, NJ 08221

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Marlton, NJ

Mercer-Bucks Orthopedics

651 N. Route 73, Suite 405
Marlton, NJ 08053

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Montclair

1 Bay Avenue, 2nd Floor, Suite 1
Montclair, NJ 07042

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Mount Laurel

4000 Church Road
Mount Laurel, NJ 08054

Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Mount Laurel

15000 Midlantic Drive, Suite 102
Mount Laurel, NJ 08052

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Newark

266-272 Chestnut Street
Newark, NJ 07105

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Newton

157 High St.
Newton, NJ 07860

Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

North Arlington

11 Ridge Road
North Arlington, NJ 07031

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Orange

85 South Jefferson
Orange, NJ 07050

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Paterson

922 Main Street, Suite 201
Paterson, NJ 07503

Chiropractic • Pain Management • Physical Therapy

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Pennsville

390 N Broadway, Suite 500
Pennsville, NJ 08070

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Princeton

Mercer-Bucks Orthopedics

10 Forrestal Road South, Suite 105
Princeton, NJ 08540

Orthopedics • Pain Management • Physical Therapy

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Scotch Plains

1814 E 2nd Street
Scotch Plains, NJ 07076

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Secaucus

55 Meadowlands Parkway, Suite 2
Secaucus, NJ 07094

Orthopedics

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Sewell

102 Heritage Valley Drive, Suite C
Sewell, NJ 08080

Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Tenafly

111 Dean Drive, Suite 1
Tenafly, NJ 07670

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Turnersville

860 Route 168, Ste 104
Turnersville, NJ 08012

Orthopedics • Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Union

2500 Morris Avenue, Suite 220
Union, NJ 07083

Mental Health • Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Villas

2004 Bayshore Road
Villas, NJ 08251

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Vineland

415 W Landis Ave Suite 101-B
Vineland, NJ 08360

Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Vineland

2466 Chestnut Avenue, Suite 2
Vineland, NJ 08361

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Voorhees

1001 Laurel Oak Road, Suite A2
Voorhees, NJ 08043

Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Wall

1985 State Highway 34, Suite 6A
Wall, NJ 07719

Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Washington Township

329 Greentree Road
Sewell, NJ 08080

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

West Deptford

204 Grove Avenue, Suite G
West Deptford, NJ 08086

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

West Orange

445 Pleasant Valley Way
West Orange, NJ 07052

Orthopedics • Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Williamstown

979 N Black Horse Pike
Williamstown, NJ 08094

Pain Management

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Langhorne

Mercer-Bucks Orthopedics

1203 Langhorne-Newtown Road, Suite 220
Langhorne, PA 19047

Orthopedics • Pain Management • Physical Therapy

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Goshen

70 Hatfield Lane, Suite 201
Goshen, NY 10924

Pain Management • Spine Surgery

First Icon

DIRECTIONS

Second Icon

CALL NOW

Third Icon

BOOK NOW

Request an Appointment We are here to assist you