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Fall Activities for Those with Back Pain
The changing seasons and temperatures of fall bring a host of new activities for people to enjoy and plenty of opportunities for those who suffer from back pain to get moving without overexerting themselves. There are many appealing activities that can be enjoyed during the fall season that can help those with back pain find relief, keep active, and reduce stress. Consider the following six activities for back pain relief this fall season.
Yoga
Safe movements that encourage flexibility
Yoga is a great way to keep your body healthy and improve your posture during fall activities. Yoga focuses on stretching and breathing while working with gravity to bring balance and stability to the body. The slow, controlled movements and focus on breathing help to reduce stress and increase flow of energy while working with the body rather than against its limitations. Doing yoga regularly can also help improve daily movement and flexibility of the lower back, helping reduce pain associated with back pain.
Chair Yoga
For those with mild to moderate back pain, chair yoga is a good way to get the benefits of yoga without putting too much pressure on the spine. Chair yoga incorporates physical postures for those who are unable to stand. This type of yoga allows one to rest more frequently, with less stress on the back. Chair yoga is also beneficial for those with balance issues, helping to increase stability while performing poses.
Gentle Glasses
Gentle classes such as yin or gentle flow yoga are also beneficial for those with back pain. These classes can help to reduce tightness and improve overall flexibility by focusing on long-held stretching positions. Gentle classes are especially beneficial for anyone suffering from chronic pain, as these classes work to release energy blockages and encourage relaxation.
Swimming
Weightless Movement & Core Strengthening
Swimming is a great low-impact activity for people suffering from back pain. This exercise allows for the body to move in a way that is comfortable and weightless, reducing the amount of pressure placed on the spine. Swimming can also help strengthen the muscles around the lower back, improving core strength and stability. This increased stability can work to reduce pain and stiffness in the back.
Water Therapy
Water therapy is a great option for those looking to take advantage of the benefits of swimming while reducing joint pain. Water therapy takes place in a warm-water pool. This environment allows people to work through exercises that promote healing in the joints, with the buoyancy of the water providing support. This type of exercise is beneficial for those with chronic back pain, as the water helps reduce stress placed upon the spine while allowing those with limited mobility to move in ways they otherwise haven’t been able to.
Tai Chi
Gentle Movements for Stress Relief and Balance
Tai Chi is a combination of meditation and martial arts that can be adapted for anyone looking for low-impact exercise. The focus of this activity is on mental and spiritual awareness, connection with the earth and self, and appropriate breathing. The movement of tai chi is slow, relying on sweeping movements and light stepping to improve balance, reduce stiffness and tension in the body, and ease pain in the back.
Benefits of Tai Chi
Tai Chi can be incredibly beneficial for those suffering from back pain. This practice helps reduce stress and tension in the body, while also working to improve balance and flexibility of the spine. This type of exercise also helps to calm the mind, as the relaxed movements and concentration on breathing can relieve stress and anxiety. In addition to promoting physical healing, tai chi focuses on improving mental and spiritual wellness, making it a great option for those with chronic back pain.
Stretching
Improving Flexibility & Range of Motion
Stretching is an important part of any exercise routine and can be essential for those with back pain. Stretching helps to improve flexibility and reduce pain in the muscles and joints. When performed regularly, stretching can reduce stiffness, improve range of motion, and help with back pain in the long-term.
Types of Stretching
Static stretching, which involves holding a particular position for an extended period, can help to reduce the amount of pressure placed on the lower back. Dynamic stretching, which involves flowing movements, can also be beneficial for lower back pain, as this type of stretching increases range of motion while also providing a cardiovascular workout.
Foam Rolling
Myofascial Release & Trigger Point Massage
Foam rolling is a type of massage that can be incredibly beneficial for those with back pain. This type of massage involves using a foam roller to provide a controlled, deep tissue massage to certain parts of the body. This massage can help to release tension in the muscles and reduce pain by releasing trigger points and improving flexibility.
Other Benefits
Foam rolling can also help to reduce stress and improve circulation. This form of massage also helps to work through adhesions that can form around the lower back due to chronic pain, improving mobility and helping with pain relief. The release of toxins from the muscles through foam rolling can also help with overall wellness and reduce pain associated with back pain.
Walking
Still Exercising with Low Impact
Walking is a great low-impact activity for those with back pain. Even brief strolls along a flat surface can help to provide relief to the lower back, as the extra movement of the body helps to reduce tension and stiffness. Walking also provides an aerobic benefit, allowing people to get their heart rate up while still protecting their back.
Adjusting Intensity
The intensity of this activity can be adjusted based on the level of pain one is experiencing. For those with more acute back pain, slightly longer walks can help to improve your condition over time. As back pain dissipates, one can start to add more intensity to the walk by increasing speed, going on an incline or decline, or adding hills to the route.
Final Words
With the changing of the seasons, those with back pain can look forward to the fall season and the many opportunities it brings for exercise and relaxation. From gentle yoga and swimming to foam rolling and walking, there are a variety of activities that can help reduce pain while promoting healing and wellness. Taking advantage of one or more of these activities each week can help make the transition of transitioning into the new season a welcome and enjoyable experience.