Low impact
exercises tone
back muscles
without causing
strainCaution No. 4
NEVER LIFT BOTH LEGS AT THE SAME TIME. Lifting both legs at the same time
especially when you are lying on your back causes excessive stress on the lower back
AND MAY AGGRAVATE an already damaged or partially herniated disc. Lift only one
leg at a time.
That’s it as far as cautions are concerned. I have also listed a few things that you should
keep in mind when exercising:
- Do low impact aerobic exercises
Doing low-impact aerobics is a relatively safe way for persons with recurring back pain
to begin strengthening their back and abdominal muscles. For those with weak back or
abdominal muscles, strength must be built up gradually to avoid re-injury and more
back pain.
Aerobic exercises also help keep the weight down and relieves muscle tension and back
pain by relieving stress. Low-impact aerobics tone the muscles that support the back
without causing undue strain on the back. Besides strengthening muscles, low impact
aerobics increase circulation, which aids in healing and improves the
health of the intervertebral discs. Low impact aerobics include:
swimming, walking and using a stationary exercise bike.
High-impact aerobics (where both feet leave the ground at the
same time) such as jumping rope or running puts undue stress on
your back. When your feet hit the ground, extra stress is placed on the
intervertebral discs and joints of the spine. If you suffer from lower back pain or
want to prevent back pain, stick to low-impact activities.
- Warm up before exercise
Always warm up for at least 5 minutes by walking or performing the same activity as you
are about to do but at a slower pace. This slowly increases your heart rate, breath rate