Best Aerobic Exercise for Lower Back Pain
What is the best exercise for lower back pain sufferers?
Regular exercising can improve strength and endurance, prevents fatigue from causing improper body mechanics, increases beta endorphin levels, reduces depression and gives people an overall feeling of wellbeing. For those who suffer from lower back pain, then this is not so easy. We are exploring the best aerobic exercise for lower back pain sufferers. If this sounds like you then please read on or watch the video.
Lower back pain or worry that exercise may aggravate lower back pain, can stop people from getting their daily exercise. A great place to start is to aim for 30 minutes a day if you are concerned about your lower back. Changing the type of exercise, so you are not doing the same thing daily keeps you motivated and allows tight muscles and areas of the body to rest between activity.
With the following suggestions, please start slow and build up the time and intensity of exercise. For lower back stability, then adding some core exercises to your daily aerobic exercise routine will help to strengthen the core and create more stability for the lower back.
Aim is to elevate heart rate during this time – age recommendations
Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute (bpm) 200 bpm
30 years 95-162 bpm 190 bpm
35 years 93-157 bpm 185 bpm
40 years 90-153 bpm 180 bpm
45 years 88-149 bpm 175 bpm
50 years 85-145 bpm 170 bpm
55 years 83-140 bpm 165 bpm
60 years 80-136 bpm 160 bpm
65 years 78-132 bpm 155 bpm
70 years 75-128 bpm 150 bpm
Benefits of aerobic exercise
– Increase efficiency of respiration
– Increase blood volume, distribution and delivery to muscles
– Decrease resting heart rate
– Strengthens muscles, ligaments, tendons and bones
– Decreases anxiety and stress
– Increase cardiac output
– Increase body composition
– Increases bodies ability to use fat as energy source
Types of aerobic exercise that is good for protecting low back
- Need to walk at a brisk/fast pace
- Goal is to elevate heart rate
- deliberately move arms
- can add ankle or arm weights to get more from walk.
Interval running/ jog/walk
- walk 2 mins
- Jog 2 mins
- increase pace 2 mins
- repeat 3-5 times, increase as feel more confident
Keep away from concrete as much as possible, find a track.
If you have stairs at home- great way to get heart rate up
walk, jog up them
up/down 5 times
then do body weight exercises, repeat to finish
Walk up , run down
can start jogging up to get more exercise
Good way to get kids involved
Easy one to do at home and get heart rate up
Body weight exercises
Great to get heart rate up .Home work out circuits can include some of the following:
- Star jumps
- High knees
- Jog/ march for active rest.
Important to work within your limits
It is important to find the right exercise for lower back pain. If you have a history of low back pain then only do exercises that you feel comfortable with, and if anything hurts, stop immediately, and seek professional help.
For information about the what postures may aggravate stress, CLICK HERE..
To find out why your posture is important and how to determine if you have good posture, then CLICK HERE.