What sport to lose weight when you have back pain?

Walking is one of the least taxing activities of stress to the body. As you can choose your speed from works, it is always possible to make the necessary adaptations so as not to aggravate his back pain.

In addition to the speed, it is also possible to adjust the inclination (either by walking in the mountains or by increasing incline on a treadmill).

Finally, he is possible to adjust the walking time to be sure that you stay in "non-dangerous" areas (whether for your heart or your back!).

ABe careful though: In some cases, back pain is aggravated by walking due to the extended posture of the spine! If you ever try walking, and see an increase in your pain despite adjusting the parameters mentioned above, you should definitely consult!

2. The bicycle 

Cycling reduces stress on the joints (for example, the lumbar vertebrae, but also the knees if you suffer from significant osteoarthritis ou other joint problem at this level). Also, the bike helps maintain your cardiovascular capacity following your back injury (essential to avoid adverse effects of prolonged rest).

In addition to working your cardio, pedaling will activate your blood circulation necessary for optimal healing of your condition. It is best to cycle on a stationary device initially to maintain a safe environment. As with walking, it is possible to adjust certain parameters to protect your back (speed, resistance, saddle position, intervals, etc.).

Be careful though: In some cases, back pain caused by herniated disc is aggravated by cycling due to the flexed posture of the spine! If you ever try cycling, and see an increase in your pain despite the adjustment of the parameters mentioned above, you must consult at all costs!

4. Yoga and Pilates

Both yoga and Pilates have experienced a huge gain in popularity in recent years. Good similar, these two disciplines also have differences. Before naming them, it is necessary to understand that there are many variations to these disciplines, especially when it comes to yoga.

In general, Pilates emphasizes muscle strengthening and motor control (with particular emphasis on the trunk). For its part, yoga promotes poses aimed at improving flexibility by integrating a more “spiritual” component.

Together, yoga AND Pilates integrate exercises aimed at strengthening the trunk, softening the muscles and relaxing the body. Besides, a few studies demonstrated that these disciplines could be beneficial in the population suffering from chronic low back pain.

There is, however, a nuance that is essential to express: As there is no specific license required to teach yoga and Pilates, it is difficult to recommend these approaches systematically.

Similarly, many instructors lack the anatomical and biomechanical knowledge necessary to understand and effectively manage herniated discs.

For example, a trained professional will be able to adjust certain poses based on diagnosis and symptomatology, which can drastically decrease the risk of injury.

5. Therapeutic exercises 

If you see a therapist (like a physio), they will prescribe certain exercises based on their assessment, your stage of healing, and your interests. These incorporate several essential elements for optimal back health.

Whether it's flexibility, mobility, strength or stability, a qualified professional will guide you through safe and effective exercises.