5 Do’s and Don’ts of Exercising with Chronic Back Pain to Relief


When you have chronic back pain, it hurts to move. While you may not feel it all the time, it can be a niggling feeling or twinge just in the worst spot. And surely there are times when moving is out of the question.

To provide a little guidance to avoid making matters worse, here are 5 sensible do’s and don’ts when exercising while suffering from chronic back pain.

1. Do Pick Your Moments when in Chronic Back Pain

suffering from chronic pain because it happens frequently enough to be an inconvenience, it’s necessary to plan around it.

If you’re enjoying a pain-free or lower pain afternoon when you have free time, take advantage of it by getting out to exercise. Don’t miss this opportunity.

A trip to the park will do you a world of good. Alternatively, if time is limited, do some light stretches that will support your back and ease any built-up tension in your muscles. As a result, you’ll feel looser and a little more flexible later.

2. Don’t Give Up on Yourself

It would be easy to say that you’re in pain, and it’s not getting any better. So you’re just going to give up and not bother to exercise.

However, not moving around will cause your body to seize up in a variety of ways. The joints don’t move, the back gets worse, and body pain will likely increase through a general lack of activity. This isn’t necessarily because of a chronic condition either – other people suffer the same way when they’re sedentary for too long.

3. Do Take Care of Your Sleeping Needs

One of the best things to do for yourself is to get enough sleep. We’re sure you’ve noticed that sleep is difficult to come by when you keep waking up in the middle of the night with a sore back. Surely, the bed isn’t helping you with that.

A new mattress that provides the support that your back requires will change your sleeping habits. It will encourage earlier nights and give you the chance to wake up feeling refreshed again and ready to face the day.

To replace the old mattress, it’s not necessary to go to a mattress showroom and hope they’ve reopened. Some reliable mattress brands produce beds in a box delivered right to your door. To sort out your sleep, a bed in a box is great — they can be really convenient and don’t require a trip to the store or heavy lifting either.

4. Don’t Push Your Back into Uncomfortable Positions

It may seem obvious, but when faced with minor back pain, some people are tempted to lean into it. They falsely believe that it’ll make it better, but it’ll likely make the back issue worse. Whether it’s a trapped nerve or a bulging disc, putting more pressure there won’t serve your needs.

Choose workout positions that provide extra support to your back through the full movement. For instance, if bending down to lift a dumbbell is painful, don’t do that! Get a rack that’s high enough, so you can comfortably lift the dumbbell off the rack at shoulder level and return it safely without needing to bend down at all.

5. Do Be Kind to Yourself in Chronic Back Pain

Be kind to your body. It’s communicating what it needs. It’s best to listen well.

Learn to get in tune with your whole body. While chronic pain isn’t any kind of picnic, it’s still better to adapt to its changing requirements than ignore it. Picking a sensible time to exercise (and times when it’s not) certainly helps with that.

If bending down causes knee joint pain, avoid any exercises that may cause more damage to that area. Skip crunches in a fitness routine and find something else that supports your frame better.

Feeling good about yourself through exercise isn’t just about physical fitness, muscle strength, or gaining a six-pack. It should support your life and help you through the trials of it – not just be an additional task to suffer through. Turn it around by finding the positive in the exercises you can do to feel stronger and more capable.