You cannot stress enough about taking good care of your body. Fitness and health are the foremost goals for a healthy lifestyle, and if it isn't, make your fitness goals now. Exercise can be done in various ways you cannot stick to one routine only. With your hectic schedules, and roadblock of diseases catching up with your body with age makes it difficult to carry on the workouts.
People crossing 40s be on alert now, you do need to feel sorry if you have the back pain – one of the most common problems in the age group. However, any major accidents or some disastrous events can change your sense of self-preservation rather easily.
Is it Possible to do Cardio Workout with Back Pain?
Absolutely, doctors and therapists recommend physical therapies and exercises to overcome the tear and wear of muscle. You can improvise with your workout plans and fitness goals keeping the back pain in the mind. The foremost thing to do is consult with your doctor or therapist who can suggest the best form of cardio workout or easy therapies according to the injury or back pain.
While you are at it, keeping your fitness goals in mind, there are some exercises you need to avoid like;
- High impact exercises can hurt your body such as jogging, jumping jacks, etc
- Exercises that require you to twist and turn will contort your back
- Sit-ups are not your friends either
- Not warming up before starting the workout
Keep these don’ts in your mind, give yourself the motivation, and follow an exercise program that works best for you. Setting fitness goals with back pain doesn’t come easy but it’s not impossible either.
Begin your Day with a Basic Fitness Goal i.e. Low-Impact Cardio Exercises
Your body is an integrated system of bones and muscles, every joint and muscle work in a collaboration that is how you can function your body. Keeping this point in mind, begin your day with low-impact cardio exercise.
Keeping stress off your knees and ankles has an impact on your lower back and upper hip joint. It's better to continue with exercises in which you get to make contact with the ground or equipment so muscle tension is equally divided on each body part.
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Walking equals to Basic Fitness
Although those suffering from back pain are abstained to walk, it's one of the best low-impact cardio exercises. To improve your health and fitness regime, something as simple as walking shapes your body. It's simple, no equipment is required.
Did you know wearing a good pair of shoes can affect your walking? It really does make a difference.
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Cycling is your new Fitness Goal
It's fun and the best cardio exercise engaging your lower body at its best. Ride a bicycle or a stationary bike in the gym or home, your leg muscles are in for a good time. Start it slowly, and then gradually increase your paddling pace.
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Namaste Yoga
An excellent example to relax your body, it's an organic way to heal your body pains and ache with time. Doctors recommend doing yoga as part of physical therapies. It not only makes your body flexible but also strengthens your core. With the help of a personal trainer, you can even get rid of the high notes of back pain.
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Aquatic exercises
Even a short session of your fitness goals can either further motivate you or break your will. So for a senior individual, aquatic exercises are a fun way and easier than any other low impact exercise.
Water aerobics is said to help alleviate the back pain. It’s not as much as a cardio activity (its low-impact exercise) and those with mild back pains tend to do it with successful results.
Move to Stealthy Cardio Workout to Strengthen your Lower Back Pain
Usually, weak muscles in core and pelvis become the cause of the back pain and industry. So if you want to overcome these pains and want to get rid of lower back pain, the following exercises are extremely helpful too.
Bring Gluteus Maximus in action with Bridges
It’s the largest and strongest muscle of your buttocks; therefore hip movements are possible because of it. Weakened gluteus maximus can lead to chronic back pain because it acts as a stabilizer of the hip joint.
To put muscle into action you can;
- Lie on the ground, feet apart.
- Place hands on your side and press your feet into the floor as you lift your buttocks for the ground. Hold onto the position for 5-10 seconds in the beginning.
- Repeat the set 3 times.
Use of Transverse Abdominis for Fitness
The muscle around the midline is known as transverse abdominis which supports abs and abdomen To stabilize this portion of your muscle what you can do is;
- Lie on the ground, hip-width apart.
- Place your hands on the side and take a deep breath.
- Once you breathe out, pull your belly button towards the inside (spine side), using your abdominal muscles.
- Hold your breath and release it. Repeat it at least 5 times.
Engage Hip Abductor Muscles
These muscles help you raise legs (an integral step towards your muscle and fitness regime). Weak muscles, improper balance, and mobility are some of the common symptoms in case these muscles get weak. If you are wondering the role-play of these muscles, then remember these support your pelvis when you stand on one leg (so much for yoga).
All you need to do is;
- Lie on the side, while you keep lower leg somewhat bent on the ground.
- Now pull the abdominal muscles towards your spine.
- Raise our leg while laying still.
- Repeat both actions side by side 5 times each.
Back pain can seriously bring your emotions and mood down; your physical activities get restrained. If you are not careful enough during your gym workout, you can easily injure your back or other muscles in your body too! Avoid the slouch before it occurs in your back by following according to these cardio routines.
