How To Actively Repair Your Back Pain

Want your back pain to go away? There are active ways of relieving back pain which have been studied on large and small scales. The worst thing you can do for back pain is let it take control. Don't stop working out altogether, and avoid using medications if not absolutely necessary. 

Yoga for Back Pain

Yoga is a very effective method of relieving back pain, if done correctly. In a recent study on yoga compared to stretching, both methods are comparable, with yoga yielding slightly better results. The yoga should be done regularly — at least once per week — over the course of several weeks. Even if you suffer from chronic back pain, you'll likely notice a huge difference in just 6 weeks, and almost certainly be better than ever after 12 weeks.

Pilates for Back Pain

Pilates is also a good way of actively working on back pain. Pilates really focuses on improving posture and core strength. By doing pilates, you'll be improving your whole body strength, but doing so in a safe, low impact way. The risk of hurting your back further is slim to none. Pilates was designed as a rehabilitation for those wounded in battle, and has since been modified to fit everyday people wanting to get in shape, improve strength, flexibility and mobility.

These methods are great at relieving back pain because they are safe, slow exercises which stretch and strengthen at the same time and which have a very low risk of making your back pain any worse. The possible problem muscles and joints in the back are stretched and strengthened evenly, balancing out typical imbalances.

In addition to working out the imbalances, you'll still be exercising, so you can maintain whatever good conditioning you've worked towards.

How to be Sure it Doesn't Happen Again: Staying on Top of Your Exercise Regime

Maintain your healed back by continuing on with regular stretching exercises, if possible every day. You can also continue periodic yoga and pilates classes to be sure you don't slip up again, which additionally improves your overall fitness and mobility. Its also a good idea to include stability exercises in your regular workout. Use the stability ball, bosu ball (half ball) for a couple of exercises.

You can also continue to work out your abs. The abdominal muscle is tough and can be trained every time you workout. Add one to three ab exercises of the following: overhead sit ups, the plank, V -ups, hollow body rock, or leg raises.

What your New Workout should look like

Your program as a whole can look the same as it ever did, but be sure that you do weights, do some form of squats 2 to 3 times per week, and combine both weights and cardio. You'll have to have a well-rounded program which uses all major muscle groups equally. The deep, smaller muscles you'll use for stability and posture should also be strengthened in the core portion of your workout. This is the time to perform abdominal exercises, or some pilates or yoga.

Be sure to do a general warm up which is relevant to the exercises you'll be doing that day. Always stretch at the end of your workout, too, as that will help you cool off from the exercise and make your recovery much smoother.