Estimated reading time: 4 minutes
Low back pain used to be an occasional nuisance that would go away on its own. You could power through it, and it never got in the way of your hobbies, work, or family life. But now, your low back pain has become chronic. It’s no longer a minor annoyance; it’s now interfering with your quality of life. But here’s the good news: regular exercise for chronic low back pain relief can make a significant difference. And it doesn’t have to be complicated—any movement counts.
The Impact of a Sedentary Lifestyle on Your Back
Prolonged sitting is a major factor contributing to chronic low back pain. When you sit for hours at a time, your spine becomes stiff, and tension builds up in your muscles, nerves, and joints. Over time, this tension can lead to pain that persists long after you’ve left your desk. The solution? Move more. Regular movement helps keep your spine flexible and reduces the risk of pain setting in. It’s about breaking the cycle of inactivity that keeps your pain in place.
How Exercise Helps Chronic Low Back Pain Relief
Exercise isn’t just about building strength—it’s about maintaining movement. Regular exercise helps improve circulation, reduce inflammation, and release endorphins, which act as natural painkillers. For chronic low back pain relief, the key is consistency, not perfection. In fact, research has shown regular exercise has been found to be effective in treating chronic low back pain. (1, 2, 3) While it is unlikely there is one specific exercise that is the best for treating chronic low back pain, Pilates, resistance training, stabilization/motor control training, and aerobic exercise are all effective therapies. (4)
Finding the Right Exercise Routine for You
If you spend most of your day sitting and haven’t been exercising, it’s best to start slow. Begin with light activities that fit easily into your daily routine, like standing more at work, taking short walks, choosing stairs over elevators, or even gardening. The goal is to find exercises you enjoy so that you’ll stick with them. Start with 20 minutes of light exercise three times a week, then gradually increase the duration, frequency, and intensity. Eventually, aim for:
- 150 minutes of moderate-intensity activity per week (like jogging, yoga, or dancing)
- 75 minutes of vigorous-intensity activity per week (like running, Zumba, or playing sports)
- 30 minutes of high-intensity exercise per week (like sprinting, jumping rope, or resistance training)
Small Steps Lead to Big Changes
It’s important to listen to your body and start where you are. If you’re new to exercise or have been inactive, begin with light activities and gradually increase the intensity and duration. Even small changes, like taking the stairs instead of the elevator or parking further from the store, can add up. The goal is to create a routine that you can stick with, turning movement into a daily habit that supports your back health.
Conclusion: Take Action and Feel the Difference
Chronic low back pain doesn’t have to dictate your life. By making a commitment to regular exercise, you’re taking a crucial step towards managing your pain and improving your overall well-being. Remember, it’s not about finding the perfect exercise—it’s about finding a way to move that works for you. Start small, stay consistent, and watch as your pain begins to ease. What steps will you take today to move more and hurt less?
For a healthy spine and nervous system, contact Edmonton chiropractor Dr. Dean Collins. Or book a consult and exam with him today.
To learn more about how chiropractor care can help you and your family, read Dr. Collins’ comprehensive guide to chiropractic care: Chiropractic Care for Everyone.
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