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How Can I Exercise With a Bad Back? | Back Pain Exercises – Functional Exercising

In this blog post, we will explore the concept of the biological tipping point and how it can help individuals create successful plans for managing back pain and improving their overall well-being. The biological tipping point refers to the limits of our body’s capacity to generate force and endure physical activity. Understanding these limits is crucial for developing effective strategies to know your limits of exercise when suffering from back pain and to also prevent further injury.

As a general rule, physical activity shouldn’t worsen pre-existing back discomfort. Temporary muscle soreness may occur when starting new exercises as the body adapts. This discomfort should subside quickly, without increased pain the following morning after exercising.

Our body has inherent biological constraints that determine how much physical activity it can handle. These constraints include limits on force generation and endurance. When we engage in physical activity, our body’s load and recovery processes reach a tipping point. If we exceed this point, we risk injury and pain. Therefore, it’s important to craft strategies that help us operate within these limits.

One strategy for managing pain is to identify personal triggers and boundaries. For example, if walking for too long causes back pain, you can modify your walking duration or employ interval training to stay below the tipping point. Adapting to our biological nature involves operating below the tipping point to expand it gradually. Establishing a safety buffer through discipline and patience is also essential for preventing injury and pain.

Controlling ego and expectations is another critical aspect of pain management. Embracing a long-term perspective helps us resist the urge to push too hard during good days. We should also realize that functioning at a lower capacity does not equate to failure. Setting goals and prioritizing values is crucial for balancing athletic aspirations with overall health and happiness.

It’s essential to distinguish between healed tissue and managed pain. Employing movement hacks can help avoid pain triggers, and constructing a safety margin between the tipping point and applied load can prevent injury. Adopting a progressive approach involves implementing a three-day rolling cycle for gradual activity increase, allocating time for adaptation, and evaluating the body’s response. Incrementally building capacity while addressing injuries can lead to sustainable improvement in pain management and overall well-being.

The biological tipping point is a valuable resource for developing effective strategies for pain management and enhancing overall well-being. By recognizing the limitations imposed by biology and embracing a disciplined, long-term strategy, we can achieve a more sustainable path to health and happiness.








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Tipping Point of Fitness

As a general rule, the core of tipping point fitness lies in the physics of power. The equation Force x Distance/Time = Power explains the relationship between strength, speed, and power in athletic performance.

Coaching athletes to achieve their goals can be a challenging task, especially when it comes to maintaining their motivation. Athletes often face setbacks that can make success seem unattainable. This is where Tipping Point Fitness comes in.

Tipping Point Fitness is a coaching concept that focuses on identifying small, easily solvable issues that can make a significant impact on an athlete’s performance. At the core of Tipping Point Fitness lies the physics of power. The equation Force x Distance/Time = Power explains the relationship between strength, speed, and power in athletic performance.

Strength is the ability to generate force, and it can be improved through exercises like deadlifts, squats, and bench presses. On the other hand, speed is the ability to move quickly, and it can be improved through exercises like power cleans, pushes presses and snatches.

Different sports require different levels of emphasis on the various components of the power equation. For instance, an Olympic powerlifter requires an enormous amount of force production for a short duration, while cyclists need a high power-to-weight ratio for endurance. Coaches can leverage this knowledge to identify the areas in which athletes require the most improvement.

By focusing on these early wins, coaches can help athletes stay motivated and committed to their training. Tipping Point Fitness provides a framework for breaking down the complex science of athletic performance into manageable steps, making it an effective approach to achieving athletic success. Whether you are an athlete seeking to compete at the highest level or a fitness enthusiast looking to improve your performance, Tipping Point Fitness can help you identify your tipping point and set you on the path to success.

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What Is the Best Way to Exercise With a Bad Back?

Exercising with a bad back can be difficult, and it is important to take precautions before getting started. As a chiropractor, I understand the importance of being aware of the limitations of your body when it comes to physical activity. The best way to exercise with a bad back is to start slowly and build up stamina. Depending on the severity of your condition, low-impact activities such as walking or swimming may be good starting points. Cardio exercises that are gentle on the spine, such as cycling or elliptical machines, are also good options for those with bad backs.

It is important to pay attention to pain levels when exercising with a bad back. If certain stretches or routines cause severe pain or discomfort, it’s best to stop doing them immediately and seek medical advice from a professional. It is also important to strengthen core muscles in order to better support your back – abdominal exercises such as crunches can help improve lower back stability and reduce pain levels associated with low back injuries.

Stretching exercises are one of the best ways to help restore flexibility and range of motion in the spine while reducing pain levels associated with chronic conditions such as lower back pain. Before starting any stretching routine, make sure you warm up properly first by moving from a comfortable starting position into the intended stretch gradually. Trying to push too hard too quickly can cause further injury and should be avoided at all costs.

Finally, it’s important for individuals with a bad back to stay informed about their health and wellness through good nutrition, adequate rest and regular exercise – these steps can help prevent future injuries while maintaining overall health and well-being. For more information on how you can safely exercise with a bad back, please consult an experienced doctor or healthcare provider who specializes in this area.

Can I Still Exercise With a Bad Back?

As a chiropractor, I have encountered many patients who suffer from various degrees of back pain, ranging from mild soreness to severe discomfort. Despite having a bad back, you can still engage in exercise to maintain your health and wellness. In fact, exercising can sometimes alleviate or even prevent back pain. It is important, however, to choose the right exercises and perform them in the correct form to avoid exacerbating your condition.

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Product Name Axial Designs™ Seat Cushion
Price $149
Warranty 1 Year
Type Posture Wedge
Top Layer 100% Natural Latex (Molded)
Bottom Layer High-Density Foam
Top Material Isometric Grippy Vegan Leather
Bottom Material Non-Slip Material
Side Material 3D Breathable Fabric

What Cardio Can I Do With a Bad Back?

Cardio exercises are essential in maintaining overall health and wellness. With a bad back, low-impact cardio exercises are your best bet because they reduce stress on your back muscles and spine. Walking is a good starting point as it strengthens your leg muscles and can help alleviate lower back pain. Other low-impact cardio options include swimming, cycling, and using an elliptical machine. As always, consult your doctor before starting any new exercise regimen.

What Exercises Not to Do With Low Back Pain?

When suffering from low back pain, it is crucial to avoid exercises that place unnecessary strain on your back muscles and spine. Steer clear of activities like heavy weightlifting, high-impact sports, and exercises that involve excessive twisting or bending of the spine. Kate Ryan (physiotherapist), a fitness expert, advises against sit-ups, leg lifts and standing toe touches for those with back pain.

Understanding Back Pain: Causes and Triggers

Back pain can have various causes, including poor posture, muscle imbalances, injuries, and degenerative conditions. Sitting for long periods can weaken your core and back muscles, leading to pain in the lower back. To maintain back health and reduce pain, it is essential to focus on strengthening your core and back muscles while performing proper stretches.

Exercising with a Bad Back: What You Need to Know

When exercising with a bad back, always listen to your body and avoid overexerting yourself. Start with gentle exercises like walking, swimming, or yoga, and gradually progress as your back pain improves. Make sure to warm up before every exercise session and prioritize improving your flexibility, core strength, and back muscle strength.

Stretching Exercises to Alleviate Back Pain

Stretching exercises can help relieve back pain and improve flexibility. One effective stretching exercise involves lying on the floor with your knees bent, slowly extending one leg toward the ceiling, gently pulling it toward your chest, and holding it for 15-30 seconds. Other helpful stretches include hamstring stretches, pelvic tilts, and a child’s pose.








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Expert Tips from AARP and WebMD on Safe Exercise for Back Pain

Experts from AARP and WebMD recommend several guidelines for safe exercise with back pain:

  • Strengthen your core muscles
  • Maintain a proper posture
  • Choose low-impact cardio activities
  • Warm-up and cool down before and after exercise
  • Perform stretching exercises regularly
  • Avoid exercises that exacerbate your back pain
  • Pay attention to your body’s signals and pause or stop exercising when necessary

Managing Pain: How to Listen to Your Body During Exercise

While exercising with a bad back, it is important to listen to your body and avoid pushing through pain. If an exercise causes any discomfort or pain, stop immediately and try a different movement or activity. By paying close attention to your body’s signals, you can more effectively manage and even reduce your back pain while still maintaining an active lifestyle.


It is important to remember that physical activity should not increase existing back pain and any muscle soreness that occurs, in the beginning, should subside quickly. If the existing pain seems to linger, it would be best to consult with an experienced medical professional on the right exercises and physical activities for your health. Taking control of your health can be empowering, so doing research, speaking with trusted medical professionals, and developing a workout routine tailored to your individual needs can help you feel more confident in navigating life with an existing back injury or pre-existing back discomfort. Staying active is essential for overall well-being, but don’t forget balance—listen to your body, stay safe, and enjoy time spent exercising!

**As a service to our readers, Axial Chairs provides access to our library of archived content. Please note the date of the last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

Medical Disclaimer: This website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition.

Product Disclaimer: The seat cushion is designed by a chiropractor, but results may vary and are not guaranteed. The product is not intended to diagnose, treat, or cure any medical condition.


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Dr Lawrence Woods DC

Dr Lawrence Woods DC


My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort.

With 30 years of spinal healthcare experience in Ireland as a chiropractor, I learned the value of high-quality sitting for living a happy and healthy life.

I have a Chiropractic Degree from Life Chiropractic College West and I am NBCE Physiotherapy certified.


Dr Lawrence Woods

My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort. With 30 years of spinal healthcare experience as a chiropractor, I learned the value of high-quality sleep for living a happy and healthy life. I have a Chiropractic Degree from Life Chiropractic College West and am NBCE Physiotherapy certified.

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