How to Exercise Properly to Get Rid of Back Pain

Suffering with back pain can be frustrating, painful, and irritating. It’s something that might always be there throughout the day either as a dull ache that gets worse when you try to do something that puts more strain on your back, or as a sharper pain that might interrupt you trying to get on with everyday tasks. If you suffer from back pain, then taking steps to exercise correctly to relieve back pain can make all the difference. There are lots of specialist exercises that you can do from home or in the gym to target your back pain; however, it’s also important to consider lifestyle choices including any supplements you take, foods you eat, how much water you are drinking and how well you are sleeping.

Get Your Posture Right

Bad posture can contribute to back pain whether or not you are exercising. When exercising, take care to make sure that you are in the correct posture, especially if you are lifting weights that have an impact on your back. Outside of the gym, sitting up straight and using aids like a back brace to keep your back in the correct posture can help to relieve some of the strain, help with workout recovery and reduce pain and discomfort.

Consider Working with a Trainer

If you often find that working out leaves you in more back pain than before, then it might be worth considering having some sessions with a personal trainer or physical therapist who specializes in helping clients reduce back pain through exercise. They will be able to teach you how to stand, sit, and move in a way that alleviates the pressure on your back by keeping your spine properly aligned. They can also teach you some of the best exercises to do to strengthen the back-supporting core muscles.

Stretch it Out

Before working out, stretching is hugely important to warm up your muscles and help to relieve any back pain that you might have during and after exercise. There are several exercises that you can do to strengthen and improve your back, relieving pain in the process including the knee to chest stretch, which is easy to do at home or at the gym. Start by lying on your back with your knees bent and keep your feet resting flat on the floor. With both hands, pull one knee towards your chest, while pressing your spine to the floor and tightening your abs. Hold for five seconds before switching to the other knee.

Eat the Right Diet

A good diet that is rich in healthy and balanced foods can help you get the most from your exercise sessions and help to relieve back pain by providing your body with the right fuel that it needs to heal. You may want to consider adding more foods that are high in protein and healthy fats to your diet such as lean chicken, eggs, avocados, hemp seeds and wild salmon. Along with this, consider supplements like turkesterone. As detailed in this turkesterone review, it can help with improved muscle growth and body composition, strengthening your core and offering more support for your back.

Check Your Lifestyle

Finally, it’s a good idea to consider your lifestyle habits and figure out if there are any that might be worsening your back pain. For example, if you are not getting enough quality sleep at night then this could contribute to waking up in pain with your back. Make sure that you’re drinking enough water to keep your muscles hydrated and healthy.

Whether it’s in your upper or lower back, back pain can be horrible to deal with. Keep these tips in mind for exercising and everyday life to get some relief.

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 25, 2023

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