Video:Options for Back-Friendly Exercise

Transcript:Options for Back-Friendly Exercise

Back injuries and chronic back pain are more common than you might think, and can be prohibitive in terms of limiting your ability to be physically active.  But take a look at a few activities that are not only gentle on your back but will also help you build the strength, flexibility, and endurance you need to get your back in shape for good.

Basics of Back-Friendly Exercise

Back-friendly activities are typically low-impact and focus on strengthening your body's core, which––along with your back––include your abs, glutes, and lats.  Non-back-friendly activities you may wish to avoid include contact sports or activities that require any quick or abrupt movements.

If you do have chronic back pain, you should check with your doctor before digging into any of the following activities, but don't let that be an excuse for not getting going.  Exercise is the easiest thing you can do to feel healthier, happier, and be an all-around more agreeable person.

Swimming for Back-Friendly Exercise

Not only is swimming low-impact, being in water actually reduces some of the stresses placed on your joints and bones by gravity.  Walking or jogging in a swimming pool can help to provide a gentle resistance for muscle and cardiovascular strengthening, while supporting your back as well.

Walking and jogging out of the water can be great forms of exercise, too, but if you are suffering from back pain these might not be the best places to start.  The goal is to get rid of the pain, build some strength, and work your way into it.

Aerobics for Back-Friendly Exercise

Low-impact aerobics has been proven to be a great activity for building strength and endurance, especially when it incorporates stretching as part of the routine.  Just be sure to limit any twisting or sudden movements that might also be part of the workout.

The key here is to get into a great class with an instructor who knows what they're doing.  Remember, if anything you do starts to hurt your back, ease off and live to aerobicize another day.

Pilates and Yoga for Back-Friendly Exercise

Pilates is a fantastic activity for strengthening your back and core, and one-on-one classes allow you to be very conscious about not over-extending your back.  If you’re in a group class, you should be sure to alert an instructor and ask for modifications for your back. Yoga can be a great back and core-strengthener, too, just be careful to avoid postures or positions that require you to twist or hyper-extend your back until you've been totally pain-free for three to six months.

And finally, try to avoid sitting in a chair all day long, which is one of the biggest culprits for causing chronic back pain.  Get up at least once an hour, do a few back-friendly, light stretches, take a trip to the water cooler, and if your boss gives you any grief about being away from your desk, just tell him that you're protecting one of the company's most valuable assets.

I'm Jonathon Stewart with About.com.