Can exercise help? Simon Crompton Make sure you're doing the right kind of activity to help protect your spine.

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Keeping fit Getting started

Exercise dos and don'ts Keeping trim

Gentle exercise can build strong back and stomach muscles to support your spine and maintain flexibility.

Walking and cycling are easy to incorporate into your daily lifestyle. Swimming is particularly good for backs, because it strengthens the muscles while supporting the body with water. However, some strokes may not be suitable, so get professional advice.

Following a regular exercise routine is a good idea, but if you have a bad back you should consult your doctor or physiotherapist about what exercise is safe.

Try to get a personal assessment - a qualified physiotherapist, osteopath or chiropractor can give you an exercise routine tailored to your own needs.

If you go to an exercise class, check it's run by a qualified teacher and that the teacher knows you have a bad back. A lot of commonly performed exercises may not be suitable for you.

When exercising, make sure you do:

• Choose exercises suitable to your level and work up gradually
• Take things at your own pace
• Drink water before, during and after exercise
• Do gentle warm-up stretches before and after exercising
• Wear good footwear and appropriate clothing
• Enjoy yourself

Don't:

• Continue with an activity if it hurts your back
• Eat a large meal before exercising
• Perform exercises on a stone or concrete floor
• Exercise if you feel ill
• Do exercises that put weight or excessive strain on an acutely painful joint or spine

Help yourself

Print out and fill in a back pain plan to help you keep track of your back problems. It could help you pinpoint triggers and enable you to take better care.

Excess weight can pull the spine out of alignment and cause a back injury, so it's important to keep your weight down. Aerobic exercises such as cycling, walking and running can help you lose the excess pounds. However, keep in mind that some popular sports, such as golf and tennis, can actually injure your back if not done properly.

It's also important to maintain a healthy diet that's high in fruits, grains and vegetables. In addition to causing weight gain, a poor diet can also make your back weaker and more susceptible to injury.

This article was last medically reviewed by Dr Rob Hicks in September 2007.
First published in March 1999.