Person Getting Backpain

A fitness expert shares his game plan to live without back pain

Many people accept that discomfort is part of daily life after exhausting their search for the perfect cure for chronic back pain. Living with back pain isn’t normal. This final installment of our back pain series will help you create your personal, long-term strategy to maintain back health and live an active, pain-free life.

If you have been following our journey, you will recall that we discussed back pain as a personal experience. There are many causes and many treatment options. However, research has shown that exercise is the best way to achieve lasting relief. I also discussed the importance of creating a mind-body connection to help you relax and use the power of breath to relieve your back pain.

We looked at the reasons your body requires movement to heal. I also gave you a list of exercises that may help you to find the right one for you. We will be discussing exercises that can soothe sciatica in the third installment for those suffering from sciatica symptoms.

It’s now time to create a long-term, exercise-based program to help you stay out of pain.

Important Note: Before starting any exercise program, you should consult your doctor.

Be confident

In the videos and articles that have preceded, I’ve presented more than a dozen

exercises. You can try them all while listening to your body and determining which ones are most effective in helping you feel better and regain strength and mobility.

You must trust your gut instincts to create a long-term plan for your back care. Trust your intuitions and use them to help you choose the right exercises for your daily routine.

These signals can be as strong or subtle as a temporary return to sciatic symptoms. You have spent time and effort learning about how your body reacts to various exercises and techniques. In each instance, you can simply go back to what worked in the past.

You should feel confident and empowered to take control of your self-care.

Get daily exercise

Your back is not going to be healthy if you take a passive approach. Daily exercise is the best preventive medicine because your body was designed to move. Research shows that even a modest amount of exercise can help you live longer and keep you pain-free.

There are many options for getting your daily exercise of at least 11 minutes. We’re focusing on your back health so you can choose three exercises from the previous articles and incorporate them into your daily life.

Because of the importance, your breathing patterns play in maintaining posture

alignment and posture, I recommend that you include the breathing bridge exercise in your repertoire.

These three back-care exercises will take only a few minutes. You’ll need to include another daily exercise to reach the minimum threshold. This 10-minute, body weight exercise routine is a good option. If you are new to exercise, my reboot your workout series can help.

Be mindful when you walk

I recommend that you spend at least 8-10 minutes each day mindfully walking, regardless of whether it is part or all of your daily exercise. Be aware of the synchronicity between the steps and your ability to breathe well while you walk.

Walking is an alternating and reciprocal pattern. This means that one side is doing one thing while the other is doing another to create a complete movement. This encompasses both the upper and lower parts of your body, as well as all supporting spinal muscles. A proper foot position and heel strike will allow you to absorb shocks and maintain control over your body weight. Functional walking involves arm swing. It creates healthy movement in the rib cage and coordinates with each step. This helps to prevent strain on the spine.

Perhaps walking was painful in the past. But your back pain may have been caused by muscle tension. You can train your gait to be a symphony of motion by being mindful. This will help you prevent future pain.

Watch the video at the top for simple tips to improve your walking technique.

Be accountable

Not living pain-free means limiting your activities and not using pharmaceuticals to numb your pain. You must be proactive about moving. You should take note of how long you have been sitting down and encourage yourself to get up and stretch. This will help reduce the negative effects on your posture and back muscles.

You’ll be more motivated to exercise once you have found the right exercises to keep your body in good health. Your body is designed to reward your efforts to keep it healthy and strong. Exercise has a positive impact on our physiology. It increases feel-good hormones and decreases stress. You’ll be more inclined to exercise if it feels good and has positive outcomes.

You are encouraged to read through the entire series to find the exercises that work best for you. This will help you create a self-care plan that gets rid of your pain and prevent future pain. This series was created to provide you with the education and resources necessary to take better care of your back.

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