We live in a digital society.  This means we are hunched over a computer screen all day shrugging our shoulders and slouching our backs.  No wonder more than 80% of Americans will experience back pain at some point in their lives according to the Mayo Clinic.  Some experts estimate it costs $100 billion a year in related expenses to deal with all those stiff, cranky muscles. Their top solution?   Exercise. But how do you choose the best exercise to help your aching back? 

First, check with your doctor to make sure that you’re cleared for exercise.  These days many hospitals can refer you to their own back clinics, which are usually no-frill affairs where you perform moves like lifting a box of weights from the floor to a shelf and then back again.  The clinics are supervised by physical therapists, occupational therapists, and kinesiology-based people, so you’ll get great supervision, a tried-and-true program, and a good jump start to your new fitness routine. 

Unfortunately, most of these programs, if you can get in, last for only a few weeks.  After that, you’re left to your own devices again.   

When evaluating a new form of exercise the most important thing to look for is the quality of the instructor.  If it’s personal training, a group exercise class, or even a workout DVD, make sure the person is qualified to teach.   You’d be surprised at how many “fitness stars” possess nothing more than a weekend certification and a nice smile.  This level of training does not qualify them to work with clients in a “post-rehab” fitness routine.  

Here’s what a good fitness professional will have:

• A certification from somewhere like ACSM or NSCA
• A track record of working with other clients facing similar health issues
• A geekiness about anatomy; talk them up, and if they know the big words and get kind of excited when discussing it, pick them! 

If your situation is less severe and you’re only recovering from a back flare-up, the following options are more to your needs: 

• A circuit in a gym (hire a trainer the 1st time through to make sure you’re doing the exercises properly)
• Pilates classes (attend an intro mat class first or find an instructor who teaches moves with modifications for novices; even better, take Pilates equipment classes if you can afford them)
• Yoga for back strength (yoga instructors aren’t always familiar with anatomy, make sure yours is before you sign up) 
• Resistance training in a pool (there are lots of classes offered; do a quick internet search to see the variety near you)

With back pain, there are certain exercises to initially avoid and only work up to once your strength builds up: 

• Anything high-impact and “bouncy.”  One twist in the wrong direction and you’re back pain will quickly get worse instead of better. Examples of this type of class would include Zumba and kickboxing.
• Anything “lopsided” like tennis, golf or bowling where you work one side of your body significantly more than the other.  

As with anything, if you’re still in acute pain, hold off until your back feels better.

Once you’re back to your old self, go ahead and add in some of the exercises above.  Just listen to your body (it knows best) and back off for a bit longer if it feels cranky and try again in a week or two.  Good luck with your recovery.  Bad backs can be tricky, so handle with care.

If you’d like more information, check out the Mayo Clinic Report and Back Pain Guide.

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