Exercise for Back Pain Relief and Yoga For Back Pain

I have a bad back and want to know if i can substitute stationary biking for running? What would I need to do to get good results for weight loss?

When you have back pain exercise is the last thing which will come to your mind. I am glad that it is the first question you asked as exercise is the best thing which can be done to relieve your back pain. However before starting any new exercises it is very important to take a confirmation from your specialist as he/she knows your case the best.

Yes you can substitute a stationary bike for running. Riding a stationary bike can help ease your back pain.

However make sure to avoid slouching and sit up straight preferably with a mirror ahead so that you can see yourself. You can even raise the handle according to your height so that you need not bend too much. Other exercises which will help you to ease your back pain include swimming in a warm pool or swimming on dry land. To swim on a dry land, lie flat on your stomach and raise your right arm and left leg to a comfortable position. Hold for a seconds and then repeat with left arm and right leg as if you are trying to swim. Remember one rule when it comes to backache and exercise – stop any form of exercise if it hurts or aggravates your pain. If you feel fine or your pain lessens after doing a particular exercise then you can safely continue with that exercise.

A healthy weight loss should be always a combination of a balanced diet and exercise. Since you have a bad back, consult your specialist before doing any exercise for weight loss as they may increase your problem. Till then you can focus on the exercises mentioned above (if you feel comfortable doing them) and follow a well balanced diet high in fiber and low in fat. Emphasize on eating more of complex carbohydrates in the form of whole grains, cereals and its products instead of processed foods and refined foods. To gain a variety of nutrients include a variety of fruits and vegetables in your diet. However restrict the intake of fruits and vegetables high in carbohydrates like mango, banana, sapota, custard apple and root vegetables like potato, yam and sweet potato. Certain foods high in fats and simple sugars should be completely avoided; these include fatty foods, oily foods, junk foods, packed or canned foods, sweets, cakes, pastries, chocolates, sweetened fruit juices, carbonated beverages, colas and sodas. For a detailed diet plan you can even consult a registered dietician who will keep in mind your minute details and plan an individualized diet plan for you.

Submitted on January 16, 2014