Back Pain Fitness Tips You Need Now
Does back pain make it feel impossible to stay active? I get it—when every movement is a struggle, fitness can feel out of reach. But here’s the truth: you don’t have to give up on feeling strong. You just need to approach it differently.”
How To Keep My Fitness
If you’ve ever dealt with back problems, you know it’s not just about the pain—it’s about how it seeps into every corner of your daily life. I’ve been living with constant back issues for the past couple of years, and to be honest, it’s a real challenge. Some days are better than others, but keeping up with my fitness routine has never been quite the same. I don’t want this to sound like I’m whining, because I truly believe we all do the best we can with what we’ve been given. But I’ll be the first to admit—it’s a struggle.
I’ve always believed that movement, in some form, is key to feeling like myself. Fitness doesn’t look the same for me anymore, and maybe it doesn’t for you either. That’s okay. I’ve learned that the most important thing is to keep moving forward, even if it looks different than it once did. Today, I want to share what’s been working for me and a few ideas you might find helpful if you’re navigating something similar
1. Redefine What Today's Fitness Means
For a long time, I equated fitness with long walks, classes, or even just doing my everyday housework without hesitation. These days, fitness looks a lot simpler. For me, it’s stretching for ten minutes in the morning, or using a resistance band while sitting in a chair. The truth is, fitness doesn’t have to mean a gym membership or lifting heavy weights. It can mean gently moving your body in ways that honor where you’re at today. I am also very blessed we have daily fitness classes with an instructor from a local gym that teaches and helps with your workout. They just so happen to be where my Physical Therapy is done. So “NO EXCUSES”. Plus, we have a gym with treadmills exercise machines stretchy bands, and a person that you can schedule to help you with stretching. They have thought of everything.
2. Listen to Your Body (Really Listen)
I’ll admit, I can be stubborn. I’ve pushed through pain before, thinking I’d just “work it out,” only to pay for it later. These back issues have taught me to tune in more carefully. If something doesn’t feel right, I stop. And if I need to rest, I rest. It sounds simple, but for someone like me who likes to stay busy, it’s a big shift. Giving yourself permission to slow down is actually a form of self-care, and yes—that counts as part of your fitness journey.
3. Explore Gentle Movement
When my back flares up, even a short walk can feel daunting. What I’ve found helpful are gentle, low-impact exercises. Chair yoga is a big one for me—it stretches and strengthens without pushing me past my limit. Light stretching, swimming, or even just mindful breathing exercises can make a difference. I remind myself often: any movement is better than no movement.
Have You Ever Tried "Goat Yoga"
This is the Coolest workout I have ever seen and tried. You are at the mercy of the “Goat” and they sure can be unpredictable.
4. Create a Routine That Works for You
I’ll be honest—consistency is tricky when your body doesn’t always cooperate. Some days I can do more, and some days it’s the bare minimum. What helps me is having a routine that’s flexible. For example, I try to stretch in the morning, but if I miss it, I’ll fit it in later while I’m watching TV. On tough days, my “routine” might just be standing up every hour and walking to the kitchen. Small habits matter, and they add up.
5. Use Tools That Support You
One of the best investments I made was a supportive chair and a heating pad. When I can, I also use light hand weights or resistance bands for simple seated exercises. Little things like this make movement more manageable. I’ve even found comfort in my trusty robot vacuum—because let’s be honest, sometimes taking physical chores off my plate is part of staying well.
6. Don’t Forget About Nutrition
I’ll be the first to admit that when I’m not moving as much, it’s easy to reach for comfort food. But fueling my body with the right foods helps keep inflammation down and my energy up. I’ve added more fruits, veggies, and water into my daily routine, and it really does make a difference. Fitness isn’t just about moving—it’s about supporting your body in every way. I also have a nutritionist, that was a game changer. We kinda know when we’re not eating right, but it’s so easy to ignore that until something happens. In this case, I can’t afford that. I have to adhere to my plan and I have already seen the results.
7. Stay Connected and Encouraged
I know firsthand how isolating chronic pain can feel. But I’ve found encouragement in talking to others who are going through similar struggles. Sometimes it’s a friend, sometimes it’s an online group. Having that support reminds me I’m not alone. And if you’re reading this and nodding your head, let me tell you—you’re not alone either. We have lots of activity here, and out of all the things I miss, this is one of them. I am a social butterfly, and I feel my wings have been cut. I look forward to the day. I can go back to my normal routine.
8. Celebrate the Small Wins
This has been the hardest one for me. I used to measure success by how much I could get done in a day. Now, I celebrate the fact that I stretched, walked around the building or even just got through the day with a positive attitude. Fitness at a time like this isn’t about big milestones—it’s about small wins that remind us we’re still moving forward.
Closing Thoughts
Living with back issues has taught me a lot about patience, resilience, and grace. Fitness doesn’t have to mean pushing yourself to the limit. It can mean showing up for yourself in small, consistent ways. And while it’s not always easy, I’ve learned that even the smallest steps count.
If you’re struggling with your own fitness right now, I want you to know you don’t have to do it perfectly. You just have to keep going in the way that works for you. Remember: every little bit of movement, every good choice, and every small win is part of your journey. And together, we can remind ourselves that staying strong isn’t about being flawless—it’s about being faithful to ourselves, one day at a time.
Humbling Lesson
“Having To Ask For Help” and say “Yes when someone offers.”
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