If you suffer from back pain, going to the gym is probably something that you think you’d be better off avoiding. The last thing that you want to do is to make your condition worse, after all. While your heart may be in the right place here, the truth of the matter is that some exercise machines can actually help you maintain a physically active lifestyle without putting undue stress on your back.

Here is what you need to know about exercising with back pain and some of the best exercise machines to gravitate toward while you’re healing. 

Talk To A Medical Professional Before Getting Into A Routine 

Bear in mind that everyone can experience back pain differently. Depending on the cause of your back pain and the part of your back affected, some exercises may be better suited to you than others. Before beginning any exercise regime, ensure that you consult with your chiropractor or your primary care physician, especially if you suffer from any sort of pain. They will be able to advise you on the best course of action for your specific situation. 

Should You Exercise With Back Pain?

As previously mentioned, consult with your doctor or your chiropractor before you start an exercise program if you suffer from any sort of pain. Depending on your specific situation, certain activities may be more advisable than others. 

Generally speaking, exercise can help with back pain. If exercise strains your back at all, it is best to stop and consult with your doctor about the options available to you.

Some of the benefits exercise can have for your back include:

• Improved posture, which can help reduce pain.
• Strengthened muscles, which makes your back less susceptible to injury.
• Increased blood flow, which can help you heal.
• Keeps your spinal discs hydrated, which can prevent injury and reduce inflammation.
• Weight control, which can reduce the undue stress of excess weight on your spine.

Ultimately, the key to exercising with back pain is finding the right form of exercise for you. This means getting approval from your doctor or chiropractor and an exercise that helps you stay active without aggravating your condition.

Different Types Of Exercise Machines To Use

The following exercise machines are often used by physical therapists and personal trainers to help patients and clients who suffer from pain in their backs. It’s a good idea to work closely with a doctor or another type of professional when creating an exercise program for you. Generally speaking, you want to select a machine that is comfortable to use, that doesn’t hurt your back, and that you can be sure you use correctly.

#1. Treadmills

We don’t mean for running. Running creates hard jolts and impact which can worsen your back pain. So too can walking on an incline. However, walking in general is one of the best exercises you can do, regardless of whether or not you have back problems. This low-impact exercise is not only so easy that you don’t need instruction on how to do it, but it can also help you find relief from pain. For additional support, you can hold onto the handrails.

Ensure that you know how to use a treadmill properly, and don’t go too fast if your back protests. Walking is simple but effective, especially if you engage your core while doing so. 

#2. Ellipticals

These are even better than treadmills for back pain in many different cases. This is because rather than having the impact of putting your feet down on the belt, they simply glide while you move. If you are going to use the handlebars, be sure to clear this exercise machine with your doctor, as using the handlebars creates a twisting motion that could impact your back.

#3. Stepping Machines

While a stairmaster may cause the same sudden jolts to your back that walking up a flight of stairs would, a stepping machine gives you the same sort of exercise minus the impact. To strengthen your core, avoid holding onto the handrails. 

#4. Recumbent Bikes

While a standard stationary bike mimics riding a real bike in how you lean forward to operate then, this exercise machine provides spinal support as you sit back against the upright back and allow your legs to do the work. 
These are some of the most recommended machines to use if you suffer from pain in your back. Ogden Chiropractic can help you formulate an exercise routine that helps you stay in shape without worsening your pain. Contact us today to schedule an appointment, and allow our professionals to help you find your way back to a less painful and more healthy lifestyle.

We all know that eating healthy is what’s best for our bodies and our overall health and wellness, yet, in today’s world, making good choices about what we eat and drink has never been harder. How do you improve your diet and nutrition when everything is so processed? When all the quick and easy food options are fast, fried foods, rather than something good for you, like grilled chicken and roasted vegetables? When everything is loaded with sugar and high fructose corn syrup, and sugar and caffeine are so very addicting, so much so that people get withdrawal symptoms when they try to cut back on their sugar and caffeine intake?

Working to improve your diet and nutrition can feel overwhelming. It’s hard to make changes, especially if you don’t know where to start or if you feel like the only acceptable way to improve your diet and nutrition is to do a complete 180 overnight. While doing an overnight change works for some, for others, it takes time to build sustainable habits. Here are some easy ways to improve your diet and nutrition step-by-step, until you’ve adapted to a healthy diet. Let’s get into it!

#1. Swap A Soda Out For A Glass Of Water

Soda’s loaded up with sugar and caffeine, both highly addictive ingredients. Many people drink soda, and only soda. If this is you, try swapping one can of soda out for a glass of water until it feels natural, and less like something you have to force yourself into doing. From there, you can work up to making water your primary drink of the day. This isn’t to say that you can’t have soda, just that soda is something that is better to have once in a while, rather than all the time. 

Your body needs water in order to lubricate your joints, help your digestive system, carry oxygen and nutrients to cells, and more. Many people find that drinking water helps them feel less bloated and to lose weight, because they’re replacing all the excess calories sodas bring with water. If you’re someone who can’t stand the taste of water, you can try infusing fruit in it, so it tastes better.

#2. Have Fruit As A Snack

Everyone needs multiple servings of fruit in a day, but where do you start when you don’t have fruit in your diet? You can improve your diet and nutrition and work up to eating more fruits by switching an afternoon snack, like a candy bar, out for a fruit, like an apple. Apples help you feel more energized too, which is a great little pick-me-up between meals. It can be quite an effort initially, but over time, it’ll become second nature to reach for a fruit as a snack, rather than candy or a bag of chips. 

It can take anywhere from 18 days to over 200 days to develop a habit, with the average person needing 66 days for something to become an integrated part of their life. So, don’t feel discouraged if it takes a while for reaching for fruit to stop being a challenge! Just keep at it, and your body will thank you for it in the long run. 

#3. Meal Prep

No, meal-prepping isn’t just something for intense fitness influencers. If you’re looking for a way to improve your diet and nutrition, meal prepping makes having healthier meals throughout the week so much easier, because they’re already prepped and ready to go. Home-cooked meals typically have less calories and better ingredients than what you can get when you eat out. Meal-prepping is a surefire way to improve your diet and nutrition because you’re able to control everything that goes into your meals. 

The reason why people struggle to improve your diet and nutrition is because healthy eating is often seen as this time-consuming process, and in the middle of the workday, you really don’t have the time to chop vegetables and cook a full-blown meal. When you meal-prep, you get all of the prep work out of the way, so all you need to do is toss a meal in the microwave and then you can be on your way. 

#4. Focus On How You Feel After Eating

Most quick and easy foods don’t make us feel very good after we have them. It’s common for people to feel lethargic, cranky, bloated, and otherwise uncomfortable after having unhealthy foods, or too much of an unhealthy food. You can improve your diet and nutrition by focusing on how you feel after you eat something. More often than not, if you eat healthier foods, you’ll feel lighter and more energized after eating, rather than weighed down and gross.

Focusing on how you feel after eating is an excellent way to improve your diet and nutrition because you can keep it in the back of your mind when making your food choices. If you know one food always makes you bloat but another doesn’t, you’ll be more likely to opt for the one that doesn’t make you bloat, leading to healthier eating over time. 

Do You Need Help To Improve Your Diet And Nutrition? 

These are but 4 of the steps you can take in order to improve your diet and nutrition. If you’re looking for more ways to improve your diet and nutrition or you need help knowing how to do so, Ogden Chiropractic can help. Contact us to schedule an appointment to learn more about how to improve your diet and nutrition today!