Sheridan backs Pilates as a fantastic way to promote core strength, flexibility, and controlled movements. “It’s a great, low-impact, targeted solution for individuals seeking relief from back discomfort, and something you can easily do at home,” he says.
How can swimming help?
A 2017 study found swimming reduces your risk of early death by a staggering 28 percent and helps us stay mentally and physically fit into old age. If you’ve pulled your back in the gym—or simply sat too long at work—a few lengths in the pool can do wonders for your recovery.
Swimming is the ultimate low-impact recovery exercise. For Bowden, it’s a great way to keep your back supple and prevent pain while also strengthening and improving fatigue resistance in your back muscles. “Swimming, with its full-body engagement and gentle impact on joints, stands out for its potential to alleviate back pain through improved mobility and cardiovascular benefits,” says Sheridan. “The dynamic movements in swimming may offer a unique advantage for those seeking a holistic approach to back pain relief.”
How to incorporate them into your routine
Both Bowden and Sheridan agree that accessibility and personal preference should decide whether you focus on swimming or Pilates—both are a great way to loosen your hips, strengthen your back, and generally banish any troublesome knots.
Sheridan has put together the following seven-day plan. Don’t worry if you don’t have time for everything—just aim for a good mix of strengthening and flexibility exercises and you’ll soon see improvements.
Monday: Core Strengthening
“One hour of alternating HIIT training and weight-lifting. Make sure you do not go above your capacity and ask a professional to guide you through the proper usage of gym facilities.”
Tuesday: Cardiovascular Exercise
Swimming (30 minutes): Low-impact cardiovascular exercise to improve overall fitness without stressing the back.
Followed by brisk walking (20-30 minutes): Promotes blood circulation and helps maintain a healthy weight.
Wednesday: Flexibility and Stretching
Dynamic Stretching (10-15 minutes): Arm circles, leg swings, and hip circles to prepare the body for movement. Pilates or reformer Pilates is great.
Thursday: Strength Training
Deadlifts (3 sets of 10 reps): Builds strength in the lower back and hamstrings.
Lat Pulldowns (3 sets of 12 reps): Strengthens the upper back and shoulders.
Bridges (3 sets of 15 reps): Targets the glutes and lower back.
Friday: Cardiovascular Exercise
Cycling (30 minutes): Low-impact exercise that enhances cardiovascular fitness without straining the back.
Saturday: Rest or Gentle Activity
Engage in light activities such as walking or gentle stretching to promote recovery and avoid overexertion.
Sunday: Mind-Body Connection
Pilates (30-40 minutes): Focuses on core strength and controlled movements.
Meditation (10-15 minutes): Reduces stress and promotes relaxation, which can positively impact back pain.
What else can I do?
A more active approach is key to undoing the damage of our sedentary, desk and sofa-bound existences. If you don’t have time for the weekly plan above, there are other tricks you can try on the go:
- “Incorporating regular breaks from sitting and adopting ergonomic work setups like standing desks can counteract the effects of sitting,” says Sheridan.
- “Avoid long periods of time in in flexed i.e. slumped postures,” says Bowden. Go for a walk on your lunch break and put the laptop away when you get home.
- “Avoiding rapid and awkward bending movements, especially in the morning,” says Bowden. Leaping out of bed is a young man’s game.
- “Lay on your side,” says Bowden. “The fetal position is ideal for equalizing pressure across the discs in your back.”
- When lifting, do so “slowly with the back flat and the weight close to and in front of the body to reduce the peak compressive forces,” advises Bowden.
This story originally appeared in British GQ.