Back pain – three of the best exercises to lower your chances of painful backache

Back pain is a common condition that usually improves by itself within a few weeks or months, according to the NHS. It could be caused by sleeping in an awkward position, having bad posture, or even by a minor injury. Staying active and doing exercise is one of the best ways to reduce back pain, it said. You could lower your chances of developing backache by regularly going swimming, it’s been claimed.

Jumping in the pool is perfect for people suffering from lower back pain

Dr Branko Prpa

Swimming is one of the best exercises for people with lower back pain, according to orthopaedic surgeon, Dr Branko Prpa.

It’s a low impact sport that puts minimal force on the back, making it an ideal activity for those with back pain.

“Jumping in the pool is perfect for people suffering from lower back pain because it is another low impact exercise,” said Prpa.

“The water’s buoyancy minimises stress that may otherwise cause discomfort.

“Swimming helps get the blood flowing and muscles moving so consider it the next time your lower back feels tight.”

Meanwhile, rowing is another great exercise for patients that suffer from back pain, he added.

Rowing helps to strengthen the back muscles, and it has a low chance of injury.

“One of the best cardiovascular exercises someone can do, jumping on the rowing machine is a low impact way to strengthen lower back muscles too.

“The smooth, controlled movements of rowing limit the possibilities of injury, but make sure you are maintaining good form, or you may find that the lower back pain has worsened.”

You could also lower your risk of back pain by simply going for a walk.

Walking at a brisk pace provides the exact type of workout to improve your overall health and wellbeing, added Prpa.

Lower back pain is the most common type of back pain in the UK, said the NHS.

For short-term relief from backache, try taking some over-the-counter painkillers.

Overweight or obese patients could also reduce their back pain by simply losing weight.

Obesity puts extra pressure on joints, which could make back pain worse, it said.

Speak to a GP if you have back pain and a swelling in the back, difficulty passing urine, or chest pain. It could be a sign of something more serious.

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