How to Stay Active with Chronic Back Pain in Obese women

Chronic low back pain affects millions of people worldwide and appears to be increasing in prevalence. So, this condition is associated with increased disability, psychological symptoms, and reduced quality of life (National Institute of Health, 2016). It can be worsened by obesity. But the good news is that staying active can help you mange your chronic back pain. The trick is finding exercises that work with your body, not against it. So, we will discuss how you can reduce your pain, strengthen your core, improve your flexibility, and boost your mood.

Low-impact aerobic exercise is regular exercise that raises heart rate without putting stress on your body. But, insted, it can build your back strength and make your muscles work better (MFMER, 2023). Not all exercises are rated equal, especially when it comes to chronic back pain in obese women. High impact moves like jumping or running can worsen your discomfort. Instead, focus on low-impact activities that are gentle on your joints and spine. Among the various exercise strategies used, resistance or strength-training is the most efficient (Dreisinger, 2014). Theses are described below:

Going for a walk might not seem glamorous, but it’s one of the best ways to stay active. Also, this will not aggravate your chronic back pain. Walking ensures that your blood circulate through out your muscles including your back. As a result, it gives a gentle healing and relieve on your aching back.

• How to Start Walking: Stick to flat surfaces and wear supportive shoes. Start with 10-15 minutes a day and gradually increase your time and distance. You can start by walking at your normal pace and graduate to brisk walking.
• Reality of Walking: Walking must not be strenuous to work, even if you walk your dog, it can still be effective in relieving your back pain.

Swimming is another enjoying moment for your joints and back. The buoyancy of water supports your body, taking pressure off your spine while letting you move freely. It helps to move your joints and back smoothly without putting stress on the painful back which helps you to heal gradually.

• How to Start Swimming: Sometimes, completing a swimming lap (whole length of a swimming pool) seems too intense. So, in this case, try water aerobics, or just walk in the shallow end of the pool. Therefore, this depends on your experience of swimming and ability.
• Reality of Swimming: You may be thinking, does this work? The answer is “yes”. It can go a long way in giving you a relief. Even splashing around counts as exercise and it is way cooler than sweating on dry land. So, plan to include aqua aerobics in your exercise routines.

Yoga appears to be as effective as other non-pharmacologic treatments in reducing back pain in overweight women. It appears to be more effective in reducing pain severity of women with acute or chronic back pain when compared to usual care or no care. So, this is a fantastic way to stretch tight muscles, improve posture, and strengthen your core (National Institute of Health, 2016).

• How to Start a Yoga Exercise: Add yoga into your lifestyle as daily exercise to reduce fat, improve flexibility and enhance your overall health. Try gentle poses like Child’s Pose, Cat-Cow, and Supine Twist. Also, looking for beginner or chair yoga classes and focussing on the positions is great (Spine and Joint Center, 2021).
• Reality of a Yoga Exercise: You may be focusing much on your flexibility, don’t worry it is not compulsory. If you can’t touch your toes, don’t worry you are still in good shape. The main point here is that you should work on correcting your body posture and maintaining proper body mechanics while you are at work and home (Spine and Joint Center, 2021).

Pilates focuses on controlled movements to strengthen your core and stabilize your spine. It’s like a superhero workout for back pain relief. Pilates is an effective tool for reducing lower back pain and stiffness and restoring function.

It helps to improve joint mobility of the spine and surrounding joints as well as improving the strength and stability of supportive muscles. While there are many causes of back pain, studies show that weakening of the muscles of the trunk can be a primary cause. Luckily, Pilates exercises are known for effectively strengthening the trunk muscles (Byrne, 2024).

• How to Start Pilates: Prone press is an excellent exercise to get some extension through the spine in a safe and controlled way. Lie on your front and think about the pubic bone pressing gently down towards the floor so that you keep the lumbar spine in neutral. Use beginner-friendly moves like pelvic tilts and bridges and repeat 8-10 times. You may consider taking a class tailored to people with back issues (Byrne, 2024).
• Reality of Pilates: It’s okay if your “controlled movements” look more like wobbles. Your target should be to progress and maintain a fitness routine and not perfection.

Cycling with stationary bikes offer a low-impact way to strengthen your legs and improve circulation without stressing your back. Hitting the road with your mobile bicycle is very effective in helping to give you a relief, but sometimes, this is not available. This is where using a stationary bike comes in which can give you the same level of pain relief.

• How to Start Stationary Cycling: Adjust the seat so your knees are slightly bent when pedalling. Begin with 10-15 minutes and increase as you feel comfortable.
• Reality of Stationary Cycling: It’s like a spin class, but you control the playlist and there’s no judgment if you’re pedalling to fast or low. You should target to enjoy the ride at your pace.

Exercise doesn’t have to be stressful or seen as all or nothing. You need to device a means of enjoying your exercise routine. Here are some tips to adapt your workouts and make them back-friendly:

• Use Supportive Gear: Invest in comfortable, supportive footwear and consider a back brace if recommended by your doctor. Yoga props like blocks and straps can also make exercises more accessible.
• Warm Up Like a Professional: Start every workout with a gentle warm-up to get your muscles ready. You can start with a slow marching standing at one point or do a few seated stretches.
• Listen to Your Body: Pain is your body’s way of saying, “stop, slow down or not today.” Learn the difference between discomfort (which is normal) and pain (which isn’t). Find an activity that is easy for you to stick with forever, like walking or cycling.
• Take Breaks: There’s no shame in pacing yourself. Rest when needed, and don’t feel like you must power through.
• Consider Your Diet: Lose weight with a smart diet plan that works for your body type. Drink plenty of fluids for better ligament support in your lower back

Staying active is a huge piece of the puzzle, but your daily habits matter too. So, you have few changes to make to achieve your expected outcome within a short period of time. Let’s consider quickly:

• Sit Smart: When sitting, keep your feet flat on the floor, and use a chair with good lumbar support. Avoid slouching (a position where the shoulders hang forward and the head is bent slightly over) and your spine will thank you.
• Sleep Right: Your mattress and pillow setup can make or break your back health. Aim for a medium-firm mattress and sleep on your side with a pillow between your knees.
• Eat Anti-Inflammatory Foods: A diet rich in omega-3s (think salmon and walnuts), fruits, vegetables, and whole grains can help reduce inflammation that contributes to back pain.

You may ask: “why should I exercise when my back is aching? Isn’t rest the answer? Well, not exactly! While rest is crucial during acute pain episodes, long-term inactivity can weaken the muscles that support your spine, making the pain worse. However, the easy movements and workouts described above can make a huge difference and give you back your confidence.

Exercise is an important strategy in the management of back pain in women regardless of whether the pain is acute or chronic (Dreisinger, 2014). Here’s what maintaining a fitness routine can do for your back:

• Strengthen Your Core and Back Muscles: Stomach and back muscle exercises, also known as core-strengthening exercises, can help ease symptoms by making the muscles around the spine stronger. When your core and the muscles of your back are strengthened, your spine will have enough support it needs to manage the pain (Foundation for Medical Education and Research, MFMER, 2023).
• Improve Flexibility: Stretching tight muscles can relieve tension and reduce pain.
• Boost Circulation: Better blood flow means faster healing and less inflammation.
• Release Endorphins: Exercise is a natural mood booster, and we could all use a little more happiness when dealing with chronic pain.

Answer 1: Your workout at this time is dependent on the severity of your pain. During intense flare-ups, rest is crucial. When the pain subsides, gentle movement can help prevent stiffness and speed up recovery.

Answer 2:  Aim for 3-5 sessions per week. Even short, 10-minute activities add up over time. As you progress and get relief from pain aim for at least 150 minutes of moderate exercise per week. That’s just 30 minutes a day, five days a week (American Heart Association, 2024).

Answer 3:  Stop immediately if you experience sharp or shooting pain. Modify the exercise or consult a physical therapist or your doctor. Remember to always listen to your body needs. So, always listen to your body.

Staying active with chronic back pain is a journey, not a sprint. Some days may feel like you’re conquering mountains; on other days, even putting on your shoes may feel like you are competing in the Olympics. That’s okay. Progress in your fitness is not a straight-line journey but be assured that every small step counts towards your back pain control.

Remember, you’re not alone in this. Millions of women are navigating the same challenges, and the fact that you are even considering exercise is a positive step to your pain relief. Are you ready? Let’s take some moves towards your freedom from back pain.

Related article:

https://godsdelightfamilyhealth.com/10-common-fitness-mistakes-women-make-and-how-to-avoid-them-for-optimal-results-and-injury-prevention/

1. American Heart Association (2024). American Heart Association Recommendations for Physical Activity in Adults and Kids. Retrieved December 28 2024, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
2. Byrne, C. (2024). Pilates for Lower Back Pain. Retrieved January 1, 2025, from https://complete-pilates.co.uk/lower-back-pain/
3. Dreisinger, T.E. (2014). Exercise in the Management of Chronic Back Pain. Retrieved January 1, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC3963038/
4. Foundation for Medical Education and Research (2023). Exercise and chronic disease: Get the facts. Retrieved January 1, 2025, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049
5. National Institute of Health. (2016). Yoga as a treatment for chronic low back pain: A systematic review of the literature. Retrieved January 1, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC4878447/
6. Spine and Joint Center. (2021). How to Treat Obesity and Lower Back Pain. Retrieved January 1, 2025, from https://www.spineandjointcenter.com/blog/317053-how-to-treat-obesity-and-lower-back-pain/

Author: Ikenna Nathan Ojiegbe. Edited by: Esther Ifeoma Ojiegbe. First Published: 8th January, 2025. Last Updated: 21st March, 2025

Disclaimer:
The information is for the purpose of education only. It does not assess individual needs and does not constitute personal advice, hence, should not replace professional consultations with your health care practitioner or trainer. This information should not be used to make health related diagnoses or to treat any health problems. Consult with your health care provider before depending on any information in this article or on this website. Image on this article is AI-genegrated.