Be sure to perform an adequate flexibility and muscle warm up on your own. Wear athletic shoes that provide your feet with good support. If you are just starting to exercise, you will probably need to work up to participating for the entire class time. Alternate movements so that you give your arms and legs a rest. Be aware of your comfort zone and stay within it while dancing. Make sure that you maintain good posture and your back is getting good support.

Basketball, Racquetball, And Other Vigorous Sports

Vigorous sports can be particularly difficult for many people with pain. If you would like to try them, start slowly. At first, concentrate on practicing the basic movements rather than jumping into a competitive game. For example, start by shooting baskets or dribbling up and down the court. If you tolerate the basic movements, you can gradually increase the time and intensity of your play. Warm up with flexibility exercises, especially for trunk rotation, hip flexors, hamstrings, and calf muscles. while playing, stay within your comfort zone and pay attention to your back support. Finally, do not let yourself become overly fatigued.

Bicycling

Try different bicycle frames to decide whether you are most comfortable on a mountain bike, road racer, or hybrid. Get professional advice or a commercial "bike fit" to make sure the equipment fits you. Change positions and stretch your back and shoulders often while riding. You will also benefit from exercises designed to improve the strength and endurance of your leg, hip, abdominal, and back muscles. Use flexibility exercises for the hamstrings.

Swimming

Perform a flexibility warm up before starting to swim. Consider using a mask and snorkel to eliminate the need to turn your head to breathe and thus reduce your back motion and increase comfort. Choose strokes that do not cause back pain. The butterfly and breaststroke require a great deal of lower back extension and motion. You might need to avoid these, at least at the beginning. Whatever strokes you choose, alternate them frequently and remember to stay in your comfort zone and support your back. Avoid flip turns, which puts unnecessary strain on the back. Gradually increase your speed and length of exercise time.

Walking And Running

Wear good athletic shoes designed for walking or running and shock absorbing athletic insoles to keep your legs in good alignment. These also help absorb the impact when your feet hit the ground. Start with warm-up stretches, especially of the hip flexors, hamstrings, and calf muscles. Also include warm-up strengthening exercises for your abdominal, hip, and back muscles. Walk or run on smooth, even surfaces rather than uneven ground or gravel. At first, avoid going up hills and try to shorten your stride for comfort. Use good posture and head position to avoid neck and back strain. Avoid swinging your arms across your body, because this can cause twisting of the spine. Keep your intensity and frequency to moderate, comfortable levels, or intersperse faster and slower speeds to keep yourself from tiring quickly. Stop before you become overly fatigued. If you have knee or back pain after walking or running, you may want to check with a physical therapist, physician, or podiatrist to evaluate your ankles and feet. You may require a special insert for your shoes.

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