Exercise Regularly For Back Pain Relief


Physical changes in our body take place because of metabolism and level of activity through which we lose weight from our bone mass. It has been diagnosed that together with a decrease in mass weight of the bones, muscle mass also decreases due to the muscles being replaced by fat, which gives the body a flabby appearance while gaining weight. This is due to lack of regular exercise and weight training. Low impact exercise and weight training programs can be helpful in maintaining the muscle mass and body shape as well as protect the body from injuries by the time you get into your late 70s.
The recommendation by doctors to exercise regularly for back pain relief also helps to prevent heart disease, hypertension, diabetes, colon cancer and obesity. Two and a half hours of light to moderate exercise per week through aerobics and strength training is recommended as you will note from this article.



Exercise Regularly For Back Pain Relief

Regular exercise now can often help prevent debilitating low back pain later

If you’re in your 40s or 50s you may have noticed that your body doesn’t look quite like it did back in the glory years of your teens and 20s. The reason is because of changes that happen with our metabolism and activity level. Many people know that we lose bone mass as we age, but fewer know that we also lose muscle mass.


This change in muscle mass can lead to increased weight gain and changes in appearance. You may find that you haven’t gained a pound since your late 20s, but your body looks different because the muscle you had has been replaced with fat.


How do you prevent this metamorphosis to a fluffier you? The answer is regular physical exercise. Studies show that regular low-impact exercise and weight training can help maintain your muscle mass and body shape/configuration, and will allow you to be more active and prevent injury in your 70s and 80s.


People who participate in regular physical exercise have also been shown to have a lower risk of heart disease, colon cancer, diabetes, hypertension and obesity. Active individuals also report less depression and improved quality of life, even those who have arthritis.


Current recommendations are for 150 minutes of moderate exercise per week. I usually recommend 30 minutes five times per week or 40 minutes four times per week. For additional benefits adults can participate in 300 minutes of moderate aerobic exercise per week (45 minutes seven days per week).


I would recommend focusing on two basic categories: aerobic and strength training. You can either break your workout into half aerobic/half strengthening, or just alternate days. Examples of aerobic exercise are walking, swimming, water aerobics, elliptical trainer, biking and low-impact aerobics. Strength training would consist of light to moderate weight training involving all major upper and lower muscles.


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Exercise regularly for back pain relief in the form of aerobic activity such as swimming, walking, water aerobics, biking, and low impact aerobics and through moderate weight training helps to strengthen the muscles, which in turn helps prevents any back injury. This will also help to prevent many common ailments and diseases while increasing the muscle mass and keeping the body in good health as we age.



If you are experiencing low back pain try these simple moves with Adi Amar from Yoga Today to bring strength and integrity to your spine and core.




This instructional video on helping ease lower back pain is from Physical Therapy TV. Included are easy home exercises you can do for chronic lower back pain.


Check out or free book below for many more options for strengthening your back and core and relieving back pain.



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