Spring is officially here, and if you’re like most people, you might feel called to take longer walks, attend more outdoor workouts, garden, or just simply get back into routines that fell off during the winter.
But if you have a bad back, jumping back into activity too quickly can lead to setbacks instead of progress.
The good news is that having back pain doesn’t mean you need to avoid activity altogether. With the right approach, regular movement can actually support your spine health.
This month, Dr. John Regan and the Spine Group Beverly Hills team explain why movement matters when you have a bad back and how to spring back into action this March.
Unless Dr. Regan has told you otherwise, staying completely inactive is rarely helpful for back pain. In fact, just the opposite is true. Gentle, well-planned physical activity improves circulation, supports joint health, and helps maintain the muscles that support your spine.
The important part is how you increase activity, not whether you do.
Whether you’re ready to get back to your daily walks around the block or meet up with friends at the rec center, use these strategies to ease back into your activities.
A common mistake that many people make is trying to “make up for lost time.” Instead, start below what you think you can do and build slowly.
If pain spikes or lingers after activity, that’s a sign to scale back.
Not all types of activity stress your spine in the same way. Low-impact activities are often easier to tolerate when you’re rebuilding strength.
Good options may include:
High-impact or twisting movements may need to wait until your back is stronger and symptoms are better controlled. Dr. Regan can evaluate your spine, let you know when it’s safe to return to higher-impact activities, or help you understand which movements should be modified to protect your back long term.
Research shows that exercise, especially yoga, pilates, and tai chi, is particularly helpful for people with bad backs. If you’ve never done those types of exercises and aren’t sure where to start, try a class.
During a beginner-level class, you learn how to perform each exercise and stretch. For example, pilates can be a great way to strengthen your core muscles.
Regardless of which class you try, don’t hesitate to make modifications. Many of the exercises in yoga and pilates can be done in varying degrees of difficulty. Start with the beginner levels.
Some discomfort during activity can be normal, especially when you’re reintroducing movement. But there’s a difference between expected muscle soreness and warning pain.
Stop or modify activity if you notice:
Pain is information. For example, neuropathic pain can signal irritation or damage to a nerve, while acute pain may point to a recent injury such as a muscle strain. Paying attention to these signals can help you address problems early and prevent them from becoming more serious.
Your core and your hips help support your spine. Core or hip weakness (or even poor movement patterns) can place extra stress on your back, even during simple activities.
Focusing on proper form, controlled movements, and targeted strengthening often leads to better outcomes than pushing intensity too soon.
If you’re unsure how to return to activity safely, or if back pain keeps flaring up despite your best efforts, it’s time to seek expert care here at our office in Santa Monica, California.
At Spine Group Beverly Hills, Dr. Regan can help you identify the cause of back pain and create individualized plans to restore movement safely.
If back pain is holding you back from enjoying an active lifestyle, call 424-238-3281 to set up an appointment with Dr. Regan. You can also schedule online.
