Living with lower back pain? Exercise can help strengthen your core and reduce pain when done correctly. Research shows that targeted exercise therapy is both safe and effective for lower back pain management.<h2 id="2ade0e31-2959-4059-a6ca-6174d02c47b9" data-toc-id="2ade0e31-2959-4059-a6ca-6174d02c47b9">🎯 Quick Start Guide</h2><ul><li>Focus on core engagement</li></ul><ul><li>Exercise 2-3 times per week</li></ul><ul><li>Begin with 1-2 exercises only</li></ul><ul><li>Keep pain between 0-5 on a 10-point scale</li></ul><ul><li>Maintain neutral spine position</li></ul><hr><h2 id="69930729-cb7d-4af9-9e1f-126e06e31e19" data-toc-id="69930729-cb7d-4af9-9e1f-126e06e31e19">🔧 Equipment Recommendations</h2><h3 id="fe3592b9-feec-436f-a2df-f27b18638331" data-toc-id="fe3592b9-feec-436f-a2df-f27b18638331">✅ RECOMMENDED EQUIPMENT</h3>➡️ Cardiovascular MachinesElliptical<ul><li>Perfect for: Low-impact cardio</li></ul><ul><li>Time: 10-15 minutes</li></ul><ul><li>Form: Maintain upright posture</li></ul><ul><li>Start with: 5 minutes, low resistance</li></ul><ul><li>Core engagement essential</li></ul>Recumbent Bike<ul><li>Perfect for: Supported cardio</li></ul><ul><li>Time: 10-20 minutes</li></ul><ul><li>Form: Keep neutral spine</li></ul><ul><li>Start with: 5-10 minutes</li></ul><ul><li>Progress gradually</li></ul>➡️ Resistance MachinesLeg Press<ul><li>Perfect for: Lower body strength</li></ul><ul><li>Start with: 2 sets of 8 reps</li></ul><ul><li>Form: Neutral spine position</li></ul><ul><li>Avoid rounding back</li></ul><ul><li>Control movement speed</li></ul>Seated Row<ul><li>Perfect for: Back strength</li></ul><ul><li>Start with: 2 sets of 8 reps</li></ul><ul><li>Form: Keep shoulders down</li></ul><ul><li>Squeeze shoulder blades</li></ul><ul><li>Maintain proper posture</li></ul><hr><h3 id="24e7689b-60ee-4cf9-bc7c-16677d7d4768" data-toc-id="24e7689b-60ee-4cf9-bc7c-16677d7d4768">🔄 NEUTRAL EQUIPMENT</h3>Rowing Machine<ul><li>Use proper form</li></ul><ul><li>Drive with legs first</li></ul><ul><li>Keep back straight</li></ul><ul><li>Start: 5 minutes</li></ul><ul><li>Focus on technique</li></ul>Upper Body Machines<ul><li>Safe while back heals:<ul><li>Chest Press</li></ul><ul><li>Lat Pulldown</li></ul><ul><li>Shoulder Press</li></ul><ul><li>Low Row Machine</li></ul></li></ul><hr><h3 id="b778d944-4b12-45cf-a6eb-6f2aa5653028" data-toc-id="b778d944-4b12-45cf-a6eb-6f2aa5653028">🚫 AVOID</h3>High-Risk Equipment:<ul><li>Treadmill</li></ul><ul><li>Seated Leg Extension</li></ul><ul><li>Any machine causing back strain</li></ul><hr><h2 id="a38161d4-9b75-4dda-99d9-71a48c93c463" data-toc-id="a38161d4-9b75-4dda-99d9-71a48c93c463">📋 The SLR Framework</h2>If pain exceeds 5/10, adjust in this order:S - Speed<ul><li>Slow down movements</li></ul><ul><li>Control each phase</li></ul><ul><li>Take 2-3 seconds per rep</li></ul>L - Load<ul><li>Reduce weight immediately</li></ul><ul><li>Focus on form</li></ul><ul><li>Start with 50% usual weight</li></ul>R - Range<ul><li>Decrease range of motion</li></ul><ul><li>Stay within comfort zone</li></ul><ul><li>Avoid end-range movements</li></ul><hr><h2 id="44eb282e-0c8d-414e-91e1-7c6a3f126764" data-toc-id="44eb282e-0c8d-414e-91e1-7c6a3f126764">⚕️ When to Get Help</h2>Contact your GP if:<ul><li>Pain persists more than 6 weeks</li></ul><ul><li>Pain radiates to legs</li></ul><ul><li>Numbness or tingling</li></ul><ul><li>Morning stiffness over 30 minutes</li></ul><ul><li>Night pain</li></ul><hr><h2 id="4e39b1f7-6bc2-4166-9c0f-aba39c976181" data-toc-id="4e39b1f7-6bc2-4166-9c0f-aba39c976181">⚠️ Safety Tips</h2><ul><li>Always warm up first</li></ul><ul><li>Engage core during exercise</li></ul><ul><li>Take breaks every 15-20 minutes</li></ul><ul><li>Stop if pain increases</li></ul><ul><li>Use proper breathing techniques</li></ul><ul><li>Consider using a back support</li></ul><ul><li>Ice after exercise if needed</li></ul>

Living with lower back pain? 

Exercise can help strengthen your core and reduce pain when done correctly. 

Exercising With Lower Back Pain: Your Guide to Gym Equipment

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Exercising With Lower Back Pain: Your Guide to Gym Equipment

Exercising With Lower Back Pain: Your Guide to Gym Equipment

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