Back pain – the ‘perfect’ exercise you should do every day to prevent lower backache

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Back pain is a common condition that usually improves by itself within a few weeks or months, according to the NHS. It could be caused by sleeping in an awkward position, having bad posture, or even by a minor injury. Staying active and doing exercise is one of the best ways to reduce back pain, it said. You could help to get rid of your lower back pain by regularly going swimming, it’s been claimed.

Swimming is the “perfect” exercise for people that often develop back pain, according to Orthopaedic Surgeon Dr Branko Prpa.

It’s a low impact sport that reduces stress and discomfort on the spine, he said.

It also helps to encourage blood flow to the back while using a number of different muscles.

“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,” said Prpa.

“But if it’s just some general soreness or tightness [as a result of improperly lifting something heavy] there are some alternatives to surgery to help alleviate discomfort and gain strength.

“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.”

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

Rowing is one of the best cardiovascular exercises that you can do for back pain, as it helps to strengthen lower back muscles.

But, always maintain good form when you go rowing, as poor form could actually make your back pain worse.

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

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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