Tips To Regain Fitness When Living With Chronic Back Pain

Chronic back pain is widely prevalent, and the numbers will take you by surprise.

According to Statista, nearly 619 million people worldwide struggle with the condition, and Americans make up a big part of these statistics.

In a 2022 survey, 28% of American adults reported having chronic lower back pain or sciatic pain. Around 44% of them reported experiencing it for 5 years or longer. 

If you do not move enough due to the pain, there are good chances that you may gain weight.

Over time, your fitness levels may drop enough to make it hard to be at your ideal weight. Regaining fitness while living with chronic back pain is both challenging, but it is not unachievable.  

We have a few expert-recommended tips to help you safely and effectively regain fitness despite chronic back pain. 

Choose Low-Impact Activities

High-impact exercises like running or jumping seem daunting as they can worsen back pain. Try low-impact activities as they do not stress your spine and joints.

Walking is the best option as it strengthens back and core muscles without pushing you too hard. 

Swimming and water aerobics are recommended as the buoyancy of water makes them easy to do. The best part is that you get to move freely without putting strain on your back.

Mayo Clinic lists additional benefits like reduced stress, improved heart health, and better muscular endurance and strength. 

Cycling provides aerobic benefits without excessive spinal stress. Yoga and Tai Chi are good for balance, flexibility, and core strength.

They can also help manage the psychological aspects of chronic pain. For fast results, you can consider bodyweight exercises such as modified squats, wall push-ups, and gentle core exercises.

Work with a Personal Trainer

While low-impact workouts are helpful in most cases, some people with chronic back pain need more help.

If you have severe pain or want fast and sustainable results, hiring a personal trainer makes sense. It is a safer alternative to DIY exercise as the last thing you want is to aggravate the pain or get injured. 

You can expect to shell out a considerable sum to have a certified trainer or physical therapist on board, depending on your location. However, their experience in chronic pain management can be valuable. 

They will design a personalized program tailored to your symptoms and limitations. Additionally, you can seek their advice to  avoid injury and maximize benefits of your workout plan. A trainer also gives support and motivation throughout your fitness journey. 

Compare Pain Relief Options

Managing pain is a key aspect of staying active and regaining your fitness when living with chronic back pain.

An aggressive treatment like a surgical procedure may seem like a good option if you want to regain control. Implantable devices like spinal cord stimulators have also been used as back pain treatment. 

The device delivers electrical impulses to the spinal cord to address pain. However, it misses the mark when it comes to safety track record.

In fact, the ongoing spinal cord stimulator lawsuit brings attention to the long-term damage it can cause. 

Many have experienced complications like worsening pain, infections, device malfunction, and lead migration. TruLaw notes that some renowned names like Abbott, Medtronic, and Boston Scientific have been named for product liability lawsuits. 

According to Johns Hopkins Medicine, several non-surgical pain management treatments are available for people looking for safer alternatives. Physical therapy, diet change, lifestyle modifications, meditation, and medications are some examples. 

Physical therapy uses targeted exercises to strengthen your core. Meditation, deep breathing, and yoga can limit the emotional toll of pain.

Try applying heat or cold packs to help alleviate pain and stiffness. Over-the-counter or prescribed medications can help, but they should be used only under medical supervision.

Practice Good Posture

A study published by NIH notes that poor posture can result in the non-structural misalignment of the spine.

It can lead to inflammation, nerve root irritation, and uneven muscle distribution. Chronic poor posture can worsen the pain over time, and even have an adverse effect on lower extremities. 

Posture improvement should be a part of your daily life and fitness plan to make it effective and reduce pain.

Simple measures like being mindful of body mechanics can help you improve your posture. Keep your back straight, shoulders relaxed, and feet flat on the floor when sitting, standing, or lifting.

When taking up a regular fitness plan, focus on workouts that can help strengthen your postural muscles. Core and back exercises, for instance, can support your spine and improve alignment.

FAQs

Can you exercise with chronic back pain?

Exercise may sound impossible if you have chronic back pain, but it is recommended for most people struggling with the condition.

Low-impact aerobic activities, stretching, and strengthening exercises can be performed safely. The best part is that they can reduce pain, improve function, and prevent future episodes.

Will my chronic back pain ever go away?

Chronic back pain can persist for months or years, making it a challenge to live with. However, many people experience improvement over time.

A combination of exercise, weight management, posture correction, and pain management strategies can help address the condition.

How to lose weight when you have chronic back pain?

Staying sedentary may seem like a safe choice when you struggle with chronic back pain. However, it can hinder your weight loss goals.

You can consult a nutritionist and a personal trainer to help with effective and sustainable weight management. Eat a healthy diet, maintain a calorie deficit, and follow a doable exercise regimen consistently for the best results.

Living with chronic back pain doesn’t mean giving up on fitness for good. Rather, take it as a cue to maintain a healthy weight and reduce the stress on your spine.

You can follow these tips to achieve your goal safely. Along the way, go at your own pace and avoid pushing yourself too much.