There’s a plethora of reasons why swimming is such a wonderful sport for everyone from newborn infants (with mother, of course) to professional athletes. Swimming also happens to be one of the most effective ways to stay fit and healthy without putting strain on your lower back.

Aquatic therapy and swimming lessons can help alleviate back pain whilst providing you with a way to stretch, limited by the fluidity of the water so that you don’t strain yourself too much. Still, avoid excessive back or hip rotations and swap positions until you find one that does not put strain on the lower back.


The ancient practise of Tai Chi has many benefits for mindfulness and the body alike, and it’s also a great way to relieve stress without putting strain on your lower back. Like yoga, Tai Chi focuses on various movements. Some movements are similar to the martial arts whilst others are more yoga-like in that they are motions that stretch joints and muscles in a more meditative manner.


A good walk can help take your mind off whatever may be bugging you, stimulate your creativity and imagination, and help you get some healthy cardiovascular exercise. All of this without putting strain on the lower back, provided you do it correctly. This means using the proper shoes, filled with ergonomic cushioning and sufficient arch and heel support, as well as choosing natural paths rather than concrete whenever possible.

Sometimes, walking can put strain on the lower back. If walking is simply out of the question, speak with a chiropractor to come up with alternative exercises.

04. YOGA

Yoga is a natural choice for many individuals with lower back pain, but it’s important that you choose the right yoga so that you don’t end up making the pain any worse. Low-impact yoga with gentle motions and stretching are preferred, and again, speak with a chiropractor if you’re unsure so that you get a professional opinion.

One reason why yoga is so popular for those suffering from lower back pain (amongst other conditions) is that it can be tailored to meet your needs, involves no contact, and blends in breathing exercises that can decrease stress levels and help individuals cope with physical pain.


Speak to a chiropractic professional at Better Backs today.

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