Back pain is one of the most prevalent types of chronic pain. When experiencing this type of pain, it is easy to get discouraged about exercising or even stop altogether. Though you may never feel 100 percent, there are several important factors to keep in mind about exercising with back pain. Here are four exercise tips that will keep you feeling fit without furthering your pain.

1.  Know what to avoid

Certain exercises can worsen your back pain. Some of the worst exercises for your back are toe touches, leg lifts and sit-ups. Remember, for any exercise, there is a variation. For instance, instead of sit-ups, try partial crunches. A personal trainer or fitness instructor can help tailor your exercise routine to include exercises that will help ease your back pain.

2.  Keep up with your aerobics

Researchers at UCLA found that 30 minutes of aerobic exercise per day is better for relieving back pain than regular back exercises. The reason why aerobic exercise works better is because people have a tendency to perform exercises incorrectly, which can worsen their back pain. Aerobic exercise is not only a safer option, but it also keeps your heart pumping and increases your cardiovascular fitness. Good aerobic activities include swimming and walking.

3.  Strengthen your abdominals

Just as people with bad knees should strengthen their thigh and leg muscles, people with bad backs should work out their abdominal muscles. Abdominals comprise the body’s core. A weak or imbalanced core can translate into back pain, especially in the lower region. A great way to get a good core workout is Pilates. Taking a class is your best bet because the instructor will explain variations for specific weaknesses including back pain. This way you can strengthen your core without further injuring your back.

4.  Don’t underestimate stretching

Stretching your back muscles helps soften the tissues and mobilize the spine. Keeping up with a stretching routine will ease the pain and allow greater range of motion in your back. Remember to get proper instruction when stretching so you are sure to avoid further injury. Taking a yoga class is an excellent stretching option because the instructor will help you with your form. The benefits of yoga go above and beyond simple stretching.

So get out there and get moving. There is no reason why a bad back should prevent you from feeling your best.