Friday, March 15, 2013

Core Exercises to Relieve/Prevent Back Pain

Today is a guest post from Dr. David Kulla...

 It’s hard to get through a regular day if you are experiencing back pain. Everything seems to hurt, and it gets especially frustrating when even the ice packs, pain medications and constant rest that your doctor has prescribed are having little effect on your back. Whether you did something specific to injure your back, or you have chronic pain in a particular area, keeping yourself active and strong is a good way to prevent future painful episodes. Many doctors will tell you to limit your rest to one or two days, and then to get up and moving around as quickly as possible. 

In addition to moving, exercising as much as you can might help you relieve the back pain you presently feel and prevent it from happening again. There are steps that you can take to help lower back pain from hindering your normal exercise routine or enjoying the activities of life. 

First, you can opt to have your spine evaluated. Sometimes, chronic back pain can indicate that something in your body is misaligned. A chiropractor can take a look at your spinal alignment and recommend any adjustments or manipulations that might help.

Pay attention to the way you move. Sometimes, back pain is a result of poor posture. Your back pain develops when nerves along the back are compressed or pinched. You can help keep those nerves in good shape by standing up straight, walking with your head up and your shoulders back, and imagining your back as a perfectly straight line every time you move.

If you exercise regularly, try to stick to your normal schedule even when you are experiencing back pain. Obviously, you should not do anything too strenuous when you are in pain. Avoid any activities that might have caused the back pain in the first place. Make sure you do get your daily workout in, however, even if it means taking a brisk walk when you would normally run, or walking on the treadmill instead of lifting weights at the gym. Try an exercise activity that limits the impact on your back. 

If you are someone who does not exercise regularly, your back pain might be a good indication that it’s time to start. You do not have to do anything too intense, but working towards stronger muscles and a more flexible body will help you avoid the type of back pain you are currently experiencing. Start slowly, especially if you have never been very active. Take a walk, or work with a professional such as a physical therapist or a trainer to develop a low impact exercise routine that will relieve your back pain and make you stronger. Keeping your back, shoulders, stomach and legs toned will help you manage back pain and will make your body better able to fight off injuries. A stronger core will also help you heal faster.

Whether your back hurts because of a specific injury, or it just hurts because it always does, talk to a doctor or a chiropractor. If core exercises and flexibility exercise don't seem to alleviate the symptoms, it may time to get checked out. Find out if you have a misalignment in your spine, and then approach treatment and prevention. Regular exercise will keep you stronger and less prone to back pain.

This post was written for Trainer Advice Blog by Dr. David Kulla. Dr. Kulla is a licensed and a nutritionist as well as owner of Synergy Wellness in Manhattan.


  1. In most cases, it is not necessary to see a doctor for back pain because pain usually goes away with or without treatment. However, a trip to the doctor is probably a good idea if you have numbness or tingling, if your pain is severe and doesn’t improve with medication and rest, or if you have pain after a fall or an injury.

  2. As someone who has tried both in-person and online personal training, I think there are definite advantages to both. If you're a beginner or someone who enjoys face-to-face interaction and/or a set structure, in-person training is probably best for us.

    Personal Training Phoenix


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