When you have back pain it can be difficult to find the motivation or desire to do almost any activity.  Ironically, it’s movement and activity that your painful back is yearning for.  According to leading medical orthopedic specialists, most back pain is due to weak spinal muscles.  The more these muscles are restricted of their natural movements, the more they will atrophy and deteriorate.  Although general exercise may not “cure” your back problems, they will help keep blood flow and elasticity to the affected muscles, pump endorphins through your system and increase your overall health and well being.

I’ve compiled a short list of activities that are generally back pain friendly, meaning they are low impact and can be performed without over exerting your painful muscles.   Remember to start out slow, listen to your body and learn to understand the difference between good pain and bad pain.

1.  Walking/Hiking

I’ve placed walking at the top of the list since it is the easiest, most convenient and can be performed every day. Start out slow and on an even, flat surface and give yourself a goal of a set time.  From there you can add time, distance, speed and inclines to increase the difficulty.

2.  Biking

Biking is another low impact, convenient and fun option.  Follow the same general rules as with walking.

3.  Paddling/Swimming

The motion produced by swimming allows your spinal muscles to constantly work without any harsh impact placed on your joints.  Of all the exercises listed, I would consider swimming the most beneficial for promoting strength, flexibility and endurance of the spinal and skeletal muscles.  A good alternative for those not comfortable with swimming is to either arm or leg paddle.  This can be performed with some type of flotation device such as a boogie board (leg kicking) or surfboard (arm paddling).

4.  Gentle Yoga/Pilates

We all know the benefits of yoga, and there are many.  For back pain sufferers, the slow controlled full body movements that combine lengthening with strengthening of the spinal and skeletal muscles can be an enormous boost to reducing your pain and increasing your strength and flexibility.  The key, at least initially, is to find a gentle form of yoga that will not put too much stress on your already weakened spinal muscles.

5.  Low Impact Aerobics/Water Aerobics

Most health clubs offer a low impact aerobic class and some even offer water aerobics.  If you are already a member of a health club, speak to the manager to help determine if they have a class that will work for you.

Comments and suggestions are always welcome.  And although this list is a “top 5″, I’m more than happy to add suggested activities to it.  Thank you and GET MOVING!!