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Is Working Out With Back Pain a Good Idea?

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May 20, 2022
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Jinnie Gogia ChughEditor and Content head of FITNESSGURU MAGAZINE
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Most of the people who train well, suffer from back pain, sometimes or the other. It is not that exercises cause back pain, but incorrect movement and bad posture does! Read on, to find out how to avoid lower back pain.

LOWER BACK PAIN, an issue that has only and only targeted more and more people, irrespective of the fact that they workout or not. This has also risen tremendously post covid. For many as a result of Covid complications, for many due to the WFH situation (WORK FROM HOME), over use of screen time, and bad seating and posture, and for many, driving too.

Pain in the lower back is actually something dreadful, as most of the people are unable to address it in the right way. Next, the myths around it sabotage the treatment. Looking at the gravity of the situation, people are advised or they chose the modality, which could range from any of the following:

  • MEDICATION (OTC drugs)-

But it is extremely important that you address the backpain in the right way and get the appropriate treatment. Often EXERCISES for lowerback and posture correction are the key, but not everyone advises you to do these.


The marvelous strength and flexibility that’s engineered into your lower back also make it susceptible to developing lots of problems. And because of the many nerves that run throughout the spine and into the rest of your body, a problem in the lower back can lead to leg pain, hip problems and more.

The lower back is subject to injury while lifting a heavy object, twisting, or a sudden movement—any of which can cause muscles or ligaments to stretch or develop microscopic tears. Over a period of time,  poor posture or repetitive stress can also lease to muscle strain or other soft tissue problems.

And while a muscle strain sounds simple, in the lower back the pain from a simple strain can be severe.

In medical terms- The lumbar spine has 5 motion segments. Most twisting and bending is divided among those segments, although the majority of the motion takes place in the lowest two segments called L4-L5 and L5-S1. The structures in these two lowest segments are the most likely to wear down over time or be injured.

lower back pain issue


Exercise your core

Strong core muscles are important to provide support for the lower back and avoid injury.Low-impact cardiovascular exercise—like exercise walking—increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

If exercise seems impossible to you, make small goals to slowly get yourself moving, such as going up and down your stairs 3 times in a row, walking with a friend, or sitting on an exercise ball for 20 minutes.

EXERCISING will be of a great help in easing off the pain. Yes, it might take time, but it is the right way. Any medication shall target the pain, but wont eliminate it until the muscle is exercised properly.

Correct your posture

Poor posture places pressure on your back and can cause the disk  to become more painful. Support the natural curve in your lower spine by using an ergonomic chair and set a timer on your phone to remind yourself to check your posture as your work throughout the day. Make sure to get up and walk around at least once an hour if you sit most of the day. If you can, use a standup desk for at least part of the day.

Lift heavy objects correctly

Even if you are young and strong, you can still injure your lower back if you lift a heavy object incorrectly.

Improve your overall physical health

The spine reflects the overall health of your body. Anything you can do to improve your overall physical fitness and general health will benefit your lumbar spine as well—including drinking lots of water, minimizing/not drinking excessive alcohol, eating an anti-inflammatory diet (or less inflammatory), and stopping smoking/avoiding any nicotine intake.

It is also important to get enough deep, restorative sleep, as too little sleep can lead to back pain and/or worsen an existing back condition.

Stretch your hamstrings

A little-known cause of low back pain is tight hamstrings. Simple hamstring stretching exercises can help decrease the pressure on your pelvis and provide relief across your low back.Not all hamstring stretching approaches are good for all types of back conditions, though, so check with your physical therapist or doctor first—many modifications are available.

For anyone who has dealt with lower back pain and/or sciatica, you already know how quickly damage to your lower back can take hold and affect your life.

Jinnie Gogia Chugh

Jinnie Gogia Chugh is a fitness writer and wellness consultant. She has also been a pro athlete and represented India FOUR times on the international platform – thrice in physique sports and once in Powerlifting.She is a gold medalist and won 4 gold medals at the Commonwealth Powerlifting, in 2017. A prolific writer, Jinnie has been the Editor and Content head of FITNESSGURU MAGAZINE. She writes for many magazines and newspapers such as THE HINDUSTAN TIMES, and many e-portals. She has been associated with some of the best brands in the world- ON, UNIVERSAL, SPORTECH SOLUTIONS and was the key brand Ambassador for the very successful FitIndia campaign by GPN

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