You've been to the Doctor...

Many people are under the misconception that exercise exacerbates back pain. On the contrary, in many cases, exercise can be an extremely important component of finding relief from back and neck pain. Under a doctor’s supervision, exercise can promote healing, release endorphins – your body’s natural painkillers – increase immunity, and improve cardiovascular health and lung function.

Although the discomfort you experience due to conditions like herniated discs, bulging discs, sciatica, or spinal stenosis may prompt you to remain immobile, try to resist this temptation if your doctor is encouraging you to exercise. Developing a sedentary lifestyle will not only weaken your back and neck, but it may also increase your risk of blood clots, poor circulation, a weakened immune system, and loss of muscle mass.

Types of Exercise

Although most exercise is beneficial, there are certain types of activities that are best for people with back and neck pain. In general, choose low-impact exercises, which minimize the amount of pressure on your joints. For instance, walking is low-impact, whereas jogging is high-impact. Swimming is low-impact, while jumping rope is high-impact. Remember that the spine is made up of vertebrae, intervertebral discs, facet joints, nerves, and muscles, so a fitness regimen that strengthens these components without exerting added shock is ideal. Work with your doctor to design an exercise schedule that includes a variety of workouts such as abdominal exercises, yoga, an elliptical trainer, exercise ball therapy, or an exercise bike. These are low-impact activities that strengthen the muscles and elongate the ligaments in your back and neck. Other options include hiking, walking the stairs, and mild step aerobics.

Integrating Other Forms of Conservative Treatment into your Exercise Regimen

An added benefit of exercise, aside from its strength-building component, is that it can burn calories. Since body weight exerts pressure on the spine, burning 350-500 calories each day may help you shed a few excess pounds and cut down on intervertebral disc pressure. Enrich your diet with foods that are high in fiber, calcium, and omega-3 fatty acids, while reducing your intake of added sugars and saturated fat. If your doctor approves, you also can integrate other forms of conservative treatment into your exercise regimen, such as pain medication, non-steroidal anti-inflammatory drugs, and temperature therapy.

Keep in mind that a diet or exercise plan should never be attempted without the supervision of a doctor or fitness professional. Never overexert yourself and if your back or neck pain worsens with activity, reconvene with your doctor to modify your treatment approach.