Exercises for people with back pain

AQUAEROBICS: can be great fun and a good way to exercise your body with the support of the water for all generations.

HYDROTHERAPY: i.e. exercising in warm water. Some spa centres run hydrotherapy sessions with a physiotherapist.

SWIMMING: is generally excellent for people with back pain. If you try to keep your face out of the water, this can strain your neck. For this reason breaststroke may be best avoided. Try swimming on your back, with a float held across your chest if need be. Otherwise use a simple sculling arm action and a gentle straight leg kick. If you are not happy on your back, then try walking back and forth in chest high water. This will exercise the muscles that support the spine.

FLOATATION THERAPY: If you find it difficult to concentrate for long periods and sitting or lying becomes uncomfortable after a while, you may find floatation therapy helpful. Floating on warm, salted water in a restful, noise – and light-free environment has relaxing effects and is usually comfortable even for those whose back hurts when it touches and surface.

WALKING: usually one of the best forms of exercise. Choose comfortable shoes with low heels and cushioned soles, start on flat ground as this is easier than rough or hilly areas. Start with a short walk and gradually build up the distance – pace yourself.

YOGA: Part of the practice of yoga involves various »postures« that gently stretch the soft tissues. Great emphasis is placed of breathing techniques. These postures aim to improve flexibility, strength, circulation and well-being, and reduce stress.

Activity and exercise may:

Strengthen the muscles that support your spine
Improve your balance and posture
Help you become more flexible and supple
Improve your circulation
Improve your general level of fitness and stamina

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