Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.
Is it OK to workout with a back injury?
“When your back hurts, it's not the time to be doing sit-ups, leg lifts, toe touches, high impact exercises or weight-lifting,” says Dr. Kumaraswamy. “Certain sports like golf, racquet sports and running should also be avoided until your back returns to normal.”
What is a low impact workout for back injury?
Popular low-impact aerobic exercises include:
- Exercise walking. Exercise walking differs from everyday walking in that it is faster paced with the goal of elevating the heart rate and gently working the muscles.
- Elliptical trainer or step machine.
- Stationary bicycling.
- Swimming and water aerobics.
How do you strengthen your core with a back injury?
Living With Back Pain? 5 Core Exercises You Need
- Planks. Start in a push up position, bend your arms and support your body with your forearms.
- Bird dog. Get on all fours, making sure your spine is neutral (not arching up or down).
- Mad cat. Position yourself with your hands and knees on the floor.
What is the fastest way to recover from a back injury?
- Stop normal physical activity for only the first few days.
- Apply heat or ice to the painful area.
- Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol).
- Sleep in a curled-up, fetal position with a pillow between your legs.
What is the best exercise for people with back problems?
Biking. Elliptical machines and stationary bikes, particularly recumbent bikes (where the seat reclines backward), can be excellent options for people with more intense pain because it's easy to regulate the speed and intensity of the workouts.