Living with chronic back pain can be incredibly challenging and discouraging. Despite limitations that come with having a sore or injured back, it is possible to stay active and find joy in activities which promote physical, emotional and mental health. Here are 5 fun activities that can help those with back pain:
1. Swimming
Swimming is a low-impact aerobic exercise with excellent benefits for people with back pain. Swimming strengthens muscles, increases flexibility and range of motion, and is a great way to reduce stress and anxiety. The natural buoyancy of the water helps support your body and lessen the impact on your joints and back. Swimming can also help improve circulation and reduce inflammation.
Personal Pool
Those with back pain may consider investing in a small inflatable pool which can easily be setup in the backyard. It is much less expensive than purchasing a gym membership or expensive piece of pool equipment.
Yoga
Yoga is an excellent activity for people suffering from back pain. It is a soothing and calming form of exercise that can release muscle tension. It is a great way to gently stretch and strengthen core muscles that are necessary for a healthy back. Yoga can not only help reduce pain, but can improve overall flexibility, balance and posture.
Group Classes
Many local gyms and studios now offer specialised yoga classes that are designed specifically for those with back problems. These classes are taught with back-friendly postures that can help target weak or injured areas. Additionally, having a knowledgeable instructor can help to ensure safe and effective movements which can aid in reducing pain and preventing further injury.
At Home Exercises
Other at home exercises that can help those with back pain include gentle stretching, low-impact aerobics and strengthening exercises. It is important to consult a doctor prior to beginning any back exercises to make sure they are safe and appropriate.
2. Tai Chi
Tai chi is a form of gentle martial arts which utilizes slow and graceful movements to improve balance, strength and flexibility. This can be practiced both indoors and outdoors, which makes it an ideal activity for people with back pain who cannot handle more strenuous activities. All movements emphasize slow and careful, mindful breathing and keep all the ligaments, joints and muscles healthy and stronger.
Group Classes
Local gyms and studios may offer group tai chi classes for beginners. These classes are generally low-impact and emphasizing relaxed, low energy movements. An instructor will help guide the students through the basics and coordinate movements with mindfulness.
At Home Exercises
Beginning tai chi practitioners can also find classes to follow at home. Online classes often provide step-by-step instructions and are designed to work with those who are living with a sore or injured back. Additionally, there are several helpful tai chi apps available, such as those which can provide reminders and tips throughout the day.
Yoga/Tai Chi Combination
Another fun and beneficial activity for those with back pain are combination classes which emphasize both yoga and tai chi. This class can help reduce stress and tension, as well as improve balance, strength, and flexibility. This kind of low-impact workout will help to reduce pain and help improve overall mobility and posture.
3. Nature Walks
Nature walks are a great way to get outdoors and enjoy the healing benefits of nature. This gentle physical activity allows you to focus on your breathing, involve all five senses and let your body move naturally. Connecting with and being a part of the natural environment is an invaluable way to reduce stress and manage chronic pain.
Variety of Locations
Nature walks can be done almost anywhere – in the woods, on the beach, in the city’s parks, or even around the block. Each location offers its own unique benefits; for instance, sandy beaches provide gentle terrain as well as natural reflexology. City parks offer vibrant colors, smells and sounds, while wooded paths provide a sense of peace and tranquility.
Accessibility
The best part about nature walks is that they can be done almost anywhere and at any time. Many public parks, trailheads, and even some city streets are wheelchair and mobility-device friendly. With a little research, almost anyone can find a nearby area that is accessible to their individual mobility needs.
4. Gardening
Gardening is a great way to participate in a low-impact physical activity while being outdoors and surrounded by nature. Gardening can help to improve mood, reduce mental fatigue, and provide an opportunity to engage in a fun, relaxing and worthwhile activity. The physical aspects of gardening can improve balance, strength, and flexibility for individuals with back pain.
Wheelchair Gardening
Wheelchair users can find gardening equipment and tools specifically designed for their needs. Raised garden beds provide easier access to the plants and soil, while kneeling chairs and benches are great for those who have difficulty bending. Additionally, wheelchair users can find ergonomic gardening tools that help reduce the stress on their wrists, arms and shoulders.
Container Gardening
Container gardening also offers a great way to reduce the physical impact on your back. All that is needed is a container, some soil, and a few plants. Hanging containers can reduce the need to bend over. Additionally, those with back pain can purchase potting mix which is specially designed to reduce the amount of weight needed to lift and carry.
5. Dance
Dancing is a great way to stay active, enjoy the music, and let go of stress. Low-impact dance styles such as waltz and salsa are especially good for individuals with back pain. Low-impact dancing is a non-weight-bearing activity and reduces the strain on the joints and spine. Furthermore, dance classes can provide a strong sense of well-being, as placing focus on the physical activity can help to reduce stress and overall anxiety.
Group Classes
Group dance classes can be a great way to find an instructor who can help guide you through the physical movements. Many gyms and studios now offer low-impact dance classes specifically designed for those with back pain. Additionally, those with back problems can customize their dance routine to further reduce the strain on their back.
At Home Routines
Those who are unable to attend group classes can also find online classes and streaming video tutorials that offer step-by-step instructions. This allows individuals with back pain to practice at their own pace and customize their routines to their specific needs.
People Also Ask
What are some exercises for back pain?
Exercises for back pain can include swimming, yoga, tai chi and low-impact aerobics. It is important to consult a doctor prior to beginning any back exercises to make sure they are safe and appropriate.
Is dancing good for back pain?
Yes, dancing can be a great way to stay active, enjoy the music, and let go of stress without putting too much strain on the back. Low-impact dance styles such as waltz and salsa are especially beneficial for those with back pain since it is a non-weight-bearing activity.
Is gardening beneficial for back pain?
Yes, gardening is a great way to participate in a low-impact physical activity while being outdoors and surrounded by nature. The physical aspects of gardening can improve balance, strength, and flexibility for individuals with back pain. There are special tools for wheelchair users and those with difficulty bending.