Exercise: Too much, too little, just right

Too little

Lack of regular physical activity, often called a sedentary lifestyle, puts you at greater risk for getting back pain. This is because lack of exercise leads to:

• Weak stomach and back muscles
• Inflexible back muscles, which limit your ability to turn and bend down
• Becoming overweight, which puts additional stress on your spine, especially increased abdominal size

Too much

High intensity exercise or doing movements improperly may also lead to back pain.

Many cyclists also have back pain. This may be avoided by proper adjustment of your bicycle seat and maintaining good flexibility of your back and hamstring muscles.

Using poor form or posture for any activity, including golfing or lifting weights, can cause serious problems with your back.

What should you do?

• Vary your workout.
• Work with a knowledgeable trainer until you have learned the proper movements and form for the activities you do.
• Do low-impact aerobics like swimming, bicycling, and walking. These strengthen back and stomach muscles without over-straining the back. Swimming may be particularly good.
• Include appropriate stretching and strengthening in your workout routine after you have recovered from the acute phase of your back pain. A physical therapist can be a big help in this area.
• Consider yoga, Tai Chi, or Chi Kung. These are Indian and Chinese forms of exercise that combine low-impact movements with meditation and relaxation. Look in your area for a class. Your doctor or physical therapist may be able to help you find one.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is the first of its kind, requiring compliance with 53 standards of quality and accountability, verified by independent audit. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial process . A.D.A.M. is also a founding member of Hi-Ethics (www.hiethics.com) and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2007 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.