Stretching the spine. Young woman in yoga clothes doing fitness indoors

How to use physical fitness to improve your back and lumbar health

 Have you been experiencing some back pain lately? Don't worry, you're not alone. Back pain is super common and affects millions of people around the world. But the good news is that physical fitness can help improve your back and lumbar health. So, let's dive into some fun and effective ways you can use physical fitness to keep your back healthy and pain-free!

1: Get Your Core Stronger than Superman

Your core muscles are super important for supporting your spine and preventing back pain. By strengthening these muscles, you'll improve your posture, reduce your risk of injury, and relieve existing back pain. Plus, who doesn't want to feel as strong as Superman?

So, how can you get your core muscles into a superhero shape? Some great exercises include planks, bridges, and bird-dogs. To perform a plank, get into a push-up position, but instead of lowering yourself down, hold the position for 30-60 seconds. Want to feel the burn even more? Try lifting one leg or arm off the ground while holding the plank. To do a bridge, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and hold the position for a few seconds before lowering back down. And for the bird-dog, start on your hands and knees, then extend one arm and the opposite leg at the same time. Hold for a few seconds, then switch sides. Check out Trigger Point Rocker here.

2: Give Yoga a Try

Yoga is a gentle, low-impact exercise that can work wonders for improving your flexibility, strength, and balance. It's also a great way to relieve stress and tension, which can contribute to back pain. Plus, it's just plain fun to try out new poses and see how your body responds!

Some yoga poses that are particularly effective for improving back health include downward-facing dog, cat-cow stretch, and child's pose. To do a downward-facing dog, start on your hands and knees, then lift your hips up and back so that your body forms an inverted V-shape. Hold the pose for a few breaths before releasing. For cat-cow stretch, start on your hands and knees and alternate between arching your back and rounding it, while inhaling and exhaling. And for child's pose, start on your hands and knees, then sit back on your heels and stretch your arms forward on the ground. Breathe deeply and relax.

3: Take a Hike (or a Walk)

Getting outside and moving your body is always a great idea, but it's especially helpful for improving your back health. Walking or hiking is a low-impact way to strengthen your muscles and improve your cardiovascular health. Plus, it's a great way to enjoy nature and get some fresh air!

If you're just starting out, try going for a 10-15 minute walk around your neighborhood. As you get stronger, gradually increase the length and intensity of your walks. And if you're feeling adventurous, find a local hiking trail and see where the path takes you.

4: Don't Forget to Stretch

Stretching is crucial for keeping your muscles and joints flexible, which can help prevent back pain. Incorporate some simple stretches into your daily routine, such as touching your toes or doing a seated spinal twist.

To do a seated spinal twist, sit on the ground with your legs extended in front of you. Cross your right leg over your left, and place your right hand on the ground behind you. Then, twist your torso to the right and place your left elbow on the outside of your right knee. Hold the pose for a few breaths before releasing and switching sides.

5: Strength Train Like a Boss

Strength training is a great way to improve your overall fitness and prevent backpain. By building up your muscles, you'll reduce your risk of injury and improve your posture. Plus, who doesn't want to feel like a boss while lifting weights?

When it comes to strength training for your back, focus on exercises that target your upper and lower back muscles. Some great exercises include rows, pull-ups, and lat pulldowns. To do rows, start by holding a dumbbell in each hand, then hinge forward at the hips with your arms extended down. Pull the weights up towards your chest, squeezing your shoulder blades together. Lower the weights back down and repeat for several reps. For pull-ups, grab onto a pull-up bar with an overhand grip, then pull yourself up until your chin is above the bar. Lower yourself back down and repeat. And for lat pulldowns, sit at a cable machine with your arms extended overhead. Pull the bar down towards your chest, then slowly release it back up.

6: Get Your Cardio On

Cardiovascular exercise is essential for improving your overall fitness and reducing your risk of back pain. By getting your heart rate up, you'll increase blood flow to your muscles and reduce inflammation. Plus, it's a great way to boost your mood and relieve stress.

Some great forms of cardio exercise include running, cycling, swimming, and dancing. Choose an activity that you enjoy and can stick with for the long haul. Aim for at least 30 minutes of cardio exercise per day, or 150 minutes per week.

7: Mix It Up

Variety is the spice of life, and it's also key for improving your back health. By mixing up your workouts, you'll challenge your muscles in new ways and prevent boredom. Plus, it's a great way to try out new activities and meet new people.

Try incorporating a variety of exercises into your routine, such as strength training, yoga, and cardio. And don't be afraid to switch things up every once in a while. If you've been running every day, try cycling or swimming instead. If you've been doing the same strength training routine for months, mix it up with some new exercises.

8: Listen to Your Body

It's important to push yourself during workouts, but it's equally important to listen to your body and take breaks when needed. If you're experiencing pain or discomfort, take a break and give your body a chance to recover. And if a particular exercise isn't working for you, try a different one.

9: Don't Forget to Rest and Recover

Rest and recovery are just as important as exercise when it comes to improving your back health. Make sure to take rest days and give your body time to recover between workouts. And don't forget to stretch and foam roll to help reduce muscle soreness and improve flexibility.

10: Seek Professional Help If Needed

If you're experiencing chronic or severe back pain, it's important to seek professional help. A physical therapist or chiropractor can help diagnose the cause of your pain and develop a treatment plan that works for you. And if you're new to exercise or have a pre-existing medical condition, it's always a good idea to consult with your doctor before starting a new workout routine.

In conclusion, physical fitness is a powerful tool for improving your back and lumbar health. By incorporating a variety of exercises into your routine, listening to your body, and seeking professional help when needed, you can keep your back healthy and pain-free. So, get out there and start moving! Check out our products here.

Back to blog