Can back pain be relieved with exercise?

Can back pain be relieved with exercise?

Can back pain be relieved with exercise?

Back pain is one of the most prevalent health conditions these days. Whether it is a 70-year-old grandma or a 16-year-old teenager, you will often find them complaining about how bad their back hurts. So it is no surprise that back pain is a leading health issue worldwide. However, the silver lining is that it is not fatal and can be treated. According to health expert Jana Abelovska at Click Pharmacy, you can take simple yet consistent measures at home to correct your posture and relieve your back pain. 

What are the common symptoms of back pain?

Back pain is not hard to recognise. Aching of muscles in the back is usually referred to as back pain, although it can vary. Sometimes it can also feel like a burning, stabbing or sharp radiating pain which originates from the back and goes down your legs. Even walking, standing, bending or twisting can worsen the condition in this particular case. 

When does it get serious?

Usually, back pain is expected to go away in a couple of weeks when appropriate measures are taken at home, involving self-care and correctional posture poses. However, if the pain persists, you must visit the doctor. Likewise, if the pain worsens for weeks and does not get better with rest, it’s time to see the doctor. Moreover, if the pain causes numbness, tingling or weakness in the legs, it must be taken seriously, and you should consult your health provider. 

Sometimes, in unusual instances, back pain is actually a signal towards underlying medical problems. If back pain leads to bowel or bladder issues or is accompanied by a fever, it might hint towards a severe medical problem.

Causes of back pain

According to the national institute of neurological disorders and stroke (NINDS), back pain will affect 80% of the population at some point in their life. 

Lack of proper exercise in your daily routine is a significant cause of back pain in individuals. It is recommended to incorporate cardiovascular activities like swimming, bicycling, and walking with other movements in order to improve your flexibility. In addition, it has been researched that Pilates can significantly help improve lower back pain. 

Here are some of our daily bad habits which are the leading cause of back pain.

Poor posture

The stress of poor posture adds strain to muscles and pressure on the spine. A poor posture may even change the anatomical characteristics of a spine. It is better to keep your posture straight most of the time to avoid hunching. 

Lifting weights incorrectly

Whenever we try lifting heavy objects that do not go the right way, we end up having back pain. Therefore, it is always better to bend your knees a bit before lifting so that you use the power of your legs to keep your back straight to lift the heavy object. You should be careful and avoid abrupt movements that might end up doing more harm than good consider using 10inprogress.


In order to keep the back pain under check, one must keep their weight under check. Being overweight and obese directly contributes towards lower back pain. 


Smoking is also a major contributing factor towards back problems. Smoking reduces calcium absorption, increasing the chances of osteoporosis, hampering bone growth and slowing the healing process. 

Lack of vitamin D and Calcium

Calcium and Vitamin D are essential for healthy bones; if your body lacks these, you might be facing bone problems. 

Sedentary lifestyle

Moving your body is crucial in order to dissipate your energy, keep your body parts moving and increase the blood flow in the body. Movement also decreases inflammation and reduces muscle tension. 

A sedentary lifestyle leads to complications, depression, blood clots in the legs and loss of muscle mass. 

Can back pain be relieved with exercise?

To help with your back problem and keep you moving again, it is imperative that you must incorporate movement into your daily routine and regain your strength. 

Start light and slow is the key, and being consistent. It can be very daunting at first, but gradually you build up your strength and improve with time. Your progress must be gradual to experience long-term results after undergoing a back problem. You should be careful and avoid abrupt movements that might end up doing more harm than good. 

Listening to your body is the key. You should be mindful of your pain levels, and if sharp pain persists, you must discontinue your movements as they can be harsh on your bones and muscles, especially when back muscles are still inflamed. Although, with time and regular practice, these exercises get more manageable and smoother. 

Exercises that aid in relieving back pain

  • Hamstring Stretches
  • Partial Crunches
  • Wall sits
  • Bird Dog
  • Knee to chest
  • Pelvic Tilts
  • Bridge
  • Lifting heavy weights
  • Aerobic Exercises
  • Pilates

Exercises to avoid 

  • Toe touches
  • Sit-ups
  • Leg lifts
  • Abrupt heavyweight lifting 

The takeaway:

Back pain is the number one prevailing health condition in young adults as well as older people. There is a number of contributing factors towards back pain. Incorporating the right exercises into your daily routine can help relieve your back pain massively. The correct movements, along with the proper nutrition, can help you get rid of your acute back pain. However, you should consult healthcare professionals if you’re experiencing chronic back pain.