Should you go to the gym if you have back pain?

In recent years, gym workouts have become popular among young people for their health benefits, muscle toning, and joint improvement. A common question is whether those with joint issues, especially back pain, should exercise at the gym. This article answers whether you should go to the gym with back pain and shares some spine-friendly workout tips.

Should you still hit the gym despite experiencing back pain?

Causes of Back Pain

The spine, a crucial structure supporting the body, is located in the middle of the back and consists of vertebrae, discs, ligaments, and the spinal cord. Various factors can lead to back pain, including:

Medical Conditions:

• Spinal Degeneration: Common in older adults, causing the spine to lose its natural curve and lean forward, resulting in intermittent back pain, worsened by heavy labor or poor diet.
• Herniated Disc: Aging or poor posture can cause disc cartilage to crack, allowing the gel inside to press on nerves, leading to severe back pain.
• Arthritis: Causes pain anywhere along the spine, with symptoms of joint swelling and hunching.
• Bone Spurs: Calcium deposits and dehydration from prolonged degeneration form bone spurs on the spine, causing pain, sometimes following injury.
• Scoliosis: Prolonged hunching or twisting leads to back pain.
• Ligament Strain: Sudden pain with muscle spasms around the spine.

Other Causes:

• Obesity: Excess weight puts pressure on the spine.
• Heavy Lifting: Frequent carrying of heavy objects stresses the back.
• Poor Posture: Incorrect walking, standing, sitting, or lying positions.
• Injury: Resulting from accidents or trauma.
• Unhealthy Lifestyle: Poor diet, substance abuse, and lack of exercise.

Should You Go to the Gym If You Have Back Pain?

Back pain requires a proper diagnosis and treatment plan. Depending on your condition, gym workouts might be suitable. Done correctly, gym exercises can positively impact your spine, alleviating pain. Benefits include:

• Improving spine flexibility and overall joint mobility.
• Reducing joint pain, enhancing muscle strength, and supporting the spine.
• Boosting metabolism for better spine nourishment.
• Preventing bone degeneration due to aging.
• Maintaining a healthy weight to prevent excess pressure on the spine.
• Relieving stress, improving appetite, sleep quality, and overall workout performance.
• Supporting cardiovascular health and blood pressure regulation for better overall health.

Read more: Do Burpee Exercises Make You Taller?

Gym Exercises to Improve Spine Health

Back Stretching Exercises

Stretching exercises help lengthen the muscles around the spine, providing positive tension and flexibility. Here are two popular back stretching exercises:

Child’s Pose

• Sit on a mat with legs extended, breathe evenly.
• Slowly bend forward, reaching hands to touch or hold your feet.
• Hold the position as long as possible, then relax and return to the starting position.
• Repeat 2-3 times per session.

Cobra Pose

• Lie face down on the mat, hands near the chest.
• Push through your hands, lifting your head, neck, and shoulders until your arms are straight.
• Keep your pelvis and legs on the mat, arching your back.
• Hold for 5-10 seconds, then return to the starting position.
• Repeat 10-15 times per session.

Crunch Exercise

Crunches target abdominal muscles, pelvic floor, lower back, and hips, enhancing spine strength and toning abs. You can perform crunches with or without equipment, but they’re not suitable for those with neck spine pain.

Basic crunch technique:

• Lie comfortably on a mat with legs hip-width apart.
• Lightly bend knees, feet flat on the floor, hands behind head.
• Lift head, neck, and shoulders, keeping legs stable.
• Repeat 10-20 times per session, increasing gradually.

Hip Side Bend Exercise

Hip side bends engage lower back, hips, and lower spine, improving overall spine health.

Steps:

• Lie on a mat, legs straight, arms down by your sides.
• Push through your hands, bending knees towards chest, and hug knees.
• Hold for 10 seconds, release, and switch sides.
• Perform 10-20 reps per leg.

Knee Raise Exercise

Strengthens knee joints and supports spine health effectively.

Technique:

• Lie on a mat, legs and arms extended straight.
• Bend left knee, bringing it towards the chest, and hug it with both hands.
• Hold for 10 seconds, release, and switch sides.
• Repeat 10-20 times per leg.

Hyperextension Exercise

• Lie on a hyperextension bench.
• Position your thighs on the bench, heels on the lower pads.
• Place hands crossed on your chest or behind your head.
• Bend forward slowly, keeping your back straight, until your upper body is parallel to the floor.
• Inhale and slowly raise yourself back to the starting position.
• Relax muscles, especially thighs and back, and breathe evenly.

Squat Exercise

• Stand with feet shoulder-width apart.
• Extend arms parallel to the floor in front of your chest.
• Slowly lower your body, keeping your back straight, aligning hips, thighs, and knees.
• Hold for 3-5 seconds, then return to the starting position.
• Perform 5-7 reps per set, resting between sets, with 2-3 sets per session.

Should You See a Physical Therapist for Back Pain?

When experiencing back pain, common remedies like adjusting posture, warm baths, resting, applying hot/cold packs, and pain relievers offer temporary relief. However, physical therapy is crucial for long-term treatment. Seek medical attention promptly for diagnosis and tailored treatment. Physical therapy may include:

• Mechanical therapy: Uses ergonomic tools for spinal health, beneficial for conditions like spinal curvature, herniated discs.
• Exercise therapy: Active/passive motion exercises restore musculoskeletal function affected by spinal issues.
• Heat therapy: Increases blood flow to reduce inflammation; cold therapy reduces nerve sensitivity.
• Light therapy: Infrared or sunlight promotes bone cell growth, supports spinal health.
• Hydrotherapy: Water’s conductivity aids mild spinal injuries, significantly alleviating pain.
• Electrical therapy: Stimulates nerves and joints, enhances mobility and releases neurotransmitters like serotonin, endorphins.

Back pain is common not only in adults but also in teenagers with unhealthy lifestyles. If you experience back pain, it’s essential to understand the cause and condition for proper treatment and exercise. Some back pain cases can benefit from gym workouts tailored for spinal health. Check out the exercises shared by HeightGrowthBlog and follow a trainer’s guidance to improve your back health.

Dr. Lily

Hello everyone, I’m Dr. Lily, a medical expert specializing in height enhancement with years of research experience and practical application of height-increasing methods, yielding promising results. I’ve launched a height growth blog as a personal platform to share knowledge and experiences gained throughout my journey of height improvement.