More than a million Finns suffer from back pain. Back pain interferes with daily life and leads people to believe that, with a sore back, they shouldn’t do anything that puts strain on it, lest the pain get even worse. However, staying still is actually worse for your back than moving around, and pain isn’t even an obstacle to working out at the gym. So this myth is definitely a myth.
Get going
Exercise can help with back pain, and it is often even the key to relieving back problems. So when back pain strikes, it’s best not to stay still, but to move gently and pace yourself so that the pain doesn’t get worse.
If you’ve been inactive for a long time due to back pain and haven’t exercised at all, it’s best to start exercising gently and pay attention to how your back feels. At first, exercise may even make the pain worse, but in small enough doses, it will start to feel good and help relieve the pain.
Exercise is by far the best way to prevent back problems and pain. Your back benefits from varied and regular exercise. Exercise keeps your back muscles supple, your joints flexible, and your intervertebral discs resilient. Regular exercise improves the back’s functional capacity and reduces back pain. Gym workouts are a great way to improve back health and prevent problems. Pain is also no obstacle to working out at the gym, as long as the workout is designed with back pain in mind.
In addition to exercise, weight management plays an important role in preventing pain. Being overweight can affect the alignment of the spine and, as a result of poor posture, cause back pain. Even a small amount of weight loss can have a significant impact on pain and back health.
Get Your Back in Shape at the Gym
Gym workouts are therefore an effective way to prevent back pain, but it’s never too late to start. If you’re already experiencing back pain, you should start working out with a personal trainer or physical therapist. That way, a professional can design a gym program for you that takes your back condition into account.
Any type of exercise is beneficial for preventing back pain. When you’re not in pain, there’s no need to avoid any type of exercise unless your doctor has specifically told you otherwise. When exercising while in pain, it’s important to listen to your body and pay attention to the pain. Rest is especially important to ensure that exercise doesn’t cause more pain.
At first, gym workouts can be very light and focus more on bodyweight exercises than on lifting heavy weights. As the pain subsides and your fitness improves, you should diversify your workouts and gradually increase the intensity.
Exercises that strengthen the back are good, but it’s important to strengthen your entire core and abdominal muscles. Here are a few exercise tips that work in almost any situation, whether you’re in pain or not.
Bodyweight Squat
Perform the squat slowly and in a controlled manner without weights, focusing on your form. Do not squat too deeply if the movement causes pain.
Hip Lift
Focus on engaging your glutes. Don't overextend your hips.
Beetle
In other words, lying on your back and extending the opposite leg and arm. Focus on keeping your back as close to the floor as possible.
Swimming Stroke
In other words, lifting the opposite leg and arm while lying on your stomach. Don't try to lift your limbs too high; instead, focus on extending them rather than raising them.
Good morning
Perform the movement using a stick or a light bar. Keep your back straight throughout the entire movement.
With the flaps hanging down
Start by hanging so that your feet touch the ground and you can use your legs to make the movement easier. Relax your back and, while hanging, lift yourself upward by engaging your back muscles and moving your shoulder blades.
Abdominal crunches on a ball or Bosu
Lie on either a large exercise ball or a half-ball (Bosu) with your knees bent and your feet firmly on the floor. Perform controlled abdominal crunches, focusing on engaging your abdominal muscles. Don’t lift your upper body too high—keep the movement as a crunch rather than a sit-up.
Lightweight plank
Get into a plank position with your forearms and knees on the floor, focusing on engaging your core. Don't let your back sag; instead, take a break as soon as your core is no longer strong enough to maintain the position.
Reading Recommendations and Sources
For more information on back pain and exercise, visit the Selkäliitto website, which was used as a source. Also read the Selkäkanava article “Gym Workouts Can Help Prevent Back and Neck Pain.”