Best exercises to reduce back pain: Add strength training, low-impact workouts to your fitness routine

Exercise tips: Strength training activities, including working with weights or resistance bands, help improve the support and stability of the spine (Image: Canva)

Back pain that lingers for days, stiffness in the neck or lower back, or the occasional sharp pain when you move; these are all signs your spine might be struggling. A healthy spine supports your body, maintains posture, and protects your nervous system. Maintaining spine health is crucial because the spine serves as the main structural support of the body. It enables movement and flexibility while also protecting the spinal cord, which is essential for transmitting signals between the brain and the rest of the body.

Spine health is linked to your well-being, and poor spine care can lead to chronic pain, limited mobility, and even nerve damage, says Dr Arun Bhanot, Director of Spine Surgery at CK Birla Hospital Gurugram. “Spine health is often overlooked until it becomes a problem. Regular exercise, combined with correct posture and habits, can prevent most spine-related issues. It’s never too late to start caring for your spine,” he adds.

Dr Bhanot suggests these 8 ways to maintain spine health through regular exercise:

• Sense of posture: Spinal health depends on maintaining good posture both during exercise and daily activities. Observe your posture when standing, sitting, and lifting. Pilates and yoga are two exercises that can help establish healthy habits and raise awareness of your posture.

• Strengthen exercise: Strength training activities, including working with weights or resistance bands, help improve the support and stability of the spine. Focus on activities that target your legs, shoulders, and back. Always employ proper form to prevent injuries and to efficiently increase your strength.

• Build up your core muscles: Stability and support for the spine come from strong core muscles, which include the back and abdominal muscles. Exercises like planks, bridges, and crunches are key to developing these muscles. A strong core helps maintain good posture and minimises pressure on the spine.

• Stretch and flexibility: To improve your range of motion, include stretches in your routine. Tight muscles can lead to spinal instability and pain. Stretches like the cat-cow, child’s pose, and hamstring stretches focus on your legs, hips, and back. Regular stretching ensures a full range of motion and helps prevent injuries.

• Exercises with low impact: Walking, swimming, cycling, and other low-impact aerobic activities are excellent for spine health. These exercises improve blood flow to the spine and surrounding muscles, promoting recovery and reducing stiffness. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

• Train for balance: Balance exercises, such as tai chi or basic balance postures, improve coordination and stability. Better balance reduces the risk of falls, which can cause spine injuries. Incorporating balance training into your routine contributes to overall spinal health.

• Prevent long sitting: Although it’s not a form of exercise, breaking long periods of sitting is crucial. Sitting for too long can strain your spine and cause muscle tightness. Try standing up or stretching every 30 to 60 minutes to keep your spine flexible and healthy.

• Expert consultation: Before starting any exercise program, especially if you have existing spine issues, it’s wise to consult a healthcare professional or fitness trainer. They can recommend safe exercises tailored to your needs, ensuring your spine stays protected during workouts.