Back pain can be a debilitating condition that affects millions of people worldwide.

While it may seem counterintuitive, exercise can help alleviate and manage back pain. By incorporating specific exercises into your routine, you can strengthen your back muscles, improve flexibility, and reduce the risk of future pain episodes. In this article, I will explore effective strategies and exercises to help you exercise safely and comfortably if you have back pain.

First things first: It’s wise to get an assessment to assess your condition, identify any
underlying issues, and provide tailored recommendations for exercises that suit your specific
needs. At Ascend, we start our members with a health history, comprehensive movement, and postural assessment to determine which muscles are weak, which are tight, and which
movement patterns need to be strengthened. We also work in tandem with our clients’ health care team to create the optimal plan for our members.

Focus on core activation: The core muscles, including the abdominals, back extensors, and
gluteal muscles play a vital role in supporting the spine. Strengthening these muscles can help alleviate back pain. Simple exercises include the bird dog (opposite arm/ leg extension from a four point kneel), heel slides and the Hip bridge.

Stretching and flexibility exercises: Gentle stretching exercises can help relieve tension and improve flexibility in the back muscles. Try incorporating activities like yoga, tai chi, or gentle stretching routines into your daily regimen. Pay attention to your body’s signals and avoid any stretches or movements that exacerbate your pain.

Low-impact aerobic exercises: Engaging in low-impact aerobic exercises can improve
cardiovascular health without placing excessive strain on the back. Swimming, water aerobics, stationary cycling, or brisk walking are excellent options. These exercises promote blood flow, release endorphins, and provide a gentle workout for your back muscles.
Avoid high-impact activities: While staying active is crucial, some activities may strain your
back further. Activities such as running, jumping, or intense weightlifting might aggravate your condition. Instead, opt for exercises with controlled movements and proper form.

Use proper form and technique: Regardless of the exercises you choose, maintaining proper
form and technique is crucial to prevent injury and minimize back strain. Seek guidance from a qualified fitness professional to learn the correct posture, alignment, and movement patterns for each exercise.

Exercising with back pain requires a thoughtful and cautious approach. By consulting a
healthcare professional, focusing on core strength, incorporating stretching and flexibility
exercises, opting for low-impact aerobic activities, avoiding high-impact exercises, modifying
workouts, and using proper form, you can safely exercise and manage your back pain.
Remember to listen to your body and make gradual progress, allowing your back to strengthen and heal over time. With consistency and patience, you can build a stronger, healthier back and improve your overall well-being.

Our 6 Week Fit For Life Program designed for people over 40 is a great place to start. Unlike a
regular gym where you’d be left to figure it out on your own, we give every member
personalized coaching at each session so we can make sure you feel your best at the end of
the 6 weeks. We design your program specifically around your personal fitness level and your
goals to help you see results in the most safe and effective way possible. TO learn more go to or call us at 604-392-0892


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