One of our patients recently asked us a question we hear often, especially during the January gym rush: is it okay to exercise when your back is hurting? She'd finally gotten into a good routine at the gym and didn't want to lose momentum, but she was worried about making things worse.
Movement Usually Helps More Than It Hurts
It's a natural worry. You don't want to aggravate the pain, pull something else in the gym, or wake up one day unable to do simple things like get out of bed or drive. But for most people dealing with back pain that comes and goes, staying completely still isn't the answer, and can actually make things worse. Gentle walking combined with exercises designed to improve lower back strength and movement can make a real difference. Walking is a natural movement that keeps your joints mobile and your muscles — including those in your feet, legs, hips, and torso — working the way they're meant to. Combined with stretching, it can improve your back's strength, flexibility, and posture, which helps stop pain from creeping back up when you least expect it.
Which Exercises Actually Help
The key question becomes which exercises are safe to do, since too much or overly strenuous exercise can make things worse or keep pain hanging around longer. Yoga is a strong option, even with the misconception that you need to already be flexible to try it. Yoga builds strength by requiring you to hold specific poses that engage the muscles supporting your back. As those muscles get stronger, back pain tends to become less frequent and less intense. Yoga also relaxes the body and reduces tension in the muscles that tend to carry stress, including your back. Stretching the muscles in your legs increases range of motion in your hips, which takes pressure off your lower back and improves blood flow to the muscles that support it. It's also one of the best ways to build and maintain healthy posture.
When to See a Physical Therapist
Gentle walking and yoga are a great starting point for most people dealing with occasional back pain, but if the pain is severe, doesn't improve, or keeps coming back, it's worth having it evaluated. Our therapists at Empower Physical Therapy & Wellness can help you figure out exactly what's driving your back pain and build a safe, personalized plan to get you back to the exercise routine you enjoy.
