When you suffer from lower back pain on a regular basis and are overweight, your doctor will likely recommend that you lose a few pounds. The excess weight that you carry around can force your back to work overtime to keep you stable and safe. Before you grab a pair of tennis shoes and start a high impact routine, find out which low impact exercises can help you limit the back pain that you feel.
Take a Walk
Walking is one of the best forms of low impact exercises for those dealing with lower back pain. This simple motion keeps the natural curve of your back and relies on your core muscles for stability. A stronger core can improve your posture and help you lose weight faster. Start out slowly with a 10 minute walk, and slowly work your way up to walking for 30 to 60 minutes at a time. Walking for 30 minutes three times a week can significantly reduce your back pain.
Join a Class
Joining the right exercise class can help you lose weight, reduce back pain and meet new friends, and a spinning class is one of the best options. Spinning classes ask participants to ride a stationary or exercise back for a certain period of time, and these bikes feature a unique design that takes the pressure off your back. If you aren’t ready for a class, consider investing in your own stationary bike for use at home.
Yoga and Pilates
Many of the physical therapy programs designed for back pain sufferers rely on moves from yoga and Pilates. Doing Pilates or yoga a few times a week will help you feel more limber and relaxed, increase your range of motion and tone your entire body. With so many DVDs now on the market, you don’t even need to leave the comfort of your own home to participate. When you incorporate low impact exercises into your weekly routine, you can stop relying on medications and heating pads for back pain relief.