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PREVENTING BACK PAIN: WEIGHT CONTROL AND CONDITIONING EXERCISE
Control Your Weight
Extra body weight puts additional stress on the spine, the muscles, and the other soft tissues in the back. It makes sense that losing your extra pounds would lower the work load on your back. You don’t have to be at your exact ideal body weight, but the closer you can get, the better your back should respond.
If you are overweight, begin a slow but steady weight loss program. A loss of only one pound a week is an excellent goal. This rate of weight loss may not sound fast enough, but it adds up to 52 pounds in one year. If you lose at this slow and steady rate, your chances of keeping the weight off are much higher.
Add a Conditioning Exercise
The easiest way to do a conditioning exercise is to add a simple walking program to your daily schedule. Pick a short distance and walk it daily. You may be able to set a regular time for your walking each day, or, if necessary, move the time around according to your schedule. Just be sure that you gradually increase the distance you walk daily. You will be surprised at how quickly you’ll be able to see progress.
Whatever conditioning exercise you choose, it should be convenient and one you don’t mind doing. If you don’t enjoy walking, try bicycle riding, an exercise bike, swimming, or some other exercise you enjoy. Many of our patients prefer to have an exercise bike or treadmill in their home so that they can exercise anytime, day or night, at their convenience. There is no threat to safety, no problem from bad weather, and no excuse for not exercising when the equipment is available at home.
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