Exercise is important for preventing future back pain. Through exercise you can:

  • Improve your posture
  • Strengthen your back and improve flexibility
  • Lose weight

We have a nutritionist in our clinic if you need a help with weightloss. A healthy diet plan devised by our nutritionist may help shift that excess weight which may be contributing to your problem.

A complete exercise program should include aerobic activity (such as walking, swimming, or riding a stationary bicycle), as well as stretching and strength training. Always follow the instructions of your chiropractor or physical therapist.


Begin with light cardiovascular training. Walking, riding a stationary bicycle, and swimming are great examples. Such aerobic activities can help improve blood flow to your back and promote healing. They also strengthen muscles in your stomach and back. If you are using a personal trainer please be aware that they can range to being excellent or very poor. They often need guidance on your particular problem before they can teach you the correct exercise program.


Stretching and strengthening exercises are important in the long run. However, starting these exercises too soon after an injury can make your pain worse. Your chiropractor or physical therapist can help you determine when to begin stretching and strengthening exercises and how to do them.
Avoid these exercises during recovery, unless your chiropractor or physical therapist say it is okay:

  • Jogging
  • Contact sports
  • Racquet sports
  • Golf
  • Dancing
  • Weight lifting
  • Leg lifts when lying on your stomach
  • Sit-ups