Inactivity is one of the main causes of back pain. Regular exercise has many benefits including the prevention of back pain. It can improve your physical as well as mental well-being. Exercise is beneficial as it:
- Strengthens muscles
- Increases flexibility and promotes movement
- Helps you lose weight
- Reduces stress on the joints
- Improves blood circulation which brings oxygen and nutrients to the tissues
- Reduces the accumulation of waste products such as lactic acid
- Releases chemicals called endorphins in the brain, which are natural pain relievers
Strengthening the muscles that support the back helps dissipate stress on the joints of the spine and prevent injury. Losing weight takes stress off the joints, which can also reduce and prevent back pain. Exercise has also been shown to strengthen bones by stimulating bone growth.
Exercise should be preceded by a warm-up routine to improve circulation and stretch the muscles out preventing injury. This is followed by a 20-30 minutes of moderate-to-intense cardiovascular or muscle-strengthening exercises. Finally, a cool-down session is recommended to gradually bring your heart rate down. A regular and safe routine helps you reap the benefits of exercise while avoiding injury.