Back pain – the ‘perfect’ exercise to protect against lower backache

Back pain – the ‘perfect’ exercise to protect against lower backache


Back pain is a common condition that affects most people at some point in their lifetime, according to the NHS. But you could lower your risk of developing backache by regularly going swimming, it’s been claimed.

Back pain could be caused by sleeping in the wrong position, having bad posture, or even by having a minor injury.

In most cases, back pain isn’t anything to worry about, and it’ll get better by itself within a few weeks or months.

One of the easiest ways to limit your chances of backache is to go swimming, according to orthopaedic surgeon Dr Branko Prpa.

It’s the perfect exercise for people that often develop back pain, he said.

Swimming is a low-impact sport that reduces stress and discomfort on the spine.

It also encourages blood flow to the back, while using a number of different muscles at the same time.

Staying active is one of the most important things you can do to alleviate back pain.

It may be uncomfortable to begin with, but the pain should start to improve eventually.

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“Ultimately, lower back pain is most often caused by either overuse and poor muscle strength, a herniated disk or some other degeneration of the vertebrae,” Prpa wrote on his website.

“There are several low-impact exercises that those suffering from mild lower back pain may want to consider adding to their existing workout in order to build muscle strength and improve overall flexibility, and in the process reduce the likelihood they will experience a back injury in the future.

“Jumping in the pool is perfect for people suffering from lower back pain because it is another low impact exercise.

“The water’s buoyancy minimises stress that may otherwise cause discomfort. Swimming helps get the blood flowing and muscles moving so consider it the next time your lower back feels tight.”


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You could also lower your chances of developing back pain by regularly using a rowing machine, added the orthopaedic surgeon.

Rowing is one of the best cardiovascular exercises that you can do for back pain.

It helps to strengthen the lower back muscles, but it’s crucial that you maintain a good form during your exercise, otherwise you risk making the pain worse.

Lower back pain is the most common type of back pain in the UK, said the NHS.

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For short-term relief from backache, try taking some over-the-counter painkillers.

Overweight or obese patients could also reduce their back pain by simply losing weight.

Being overweight puts extra pressure on joints, which could make back pain worse.

Speak to a GP if you have back pain and a swelling in the back, difficulty passing urine, or chest pain. It could be a sign of something more serious.

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