Overcoming Common Exercise Excuses for a Pain-Free Back

Overcoming Common Exercise Excuses for a Pain-Free Back


Back pain can make exercise a challenge. Walking and swimming are best, but it’s hard to stay motivated. Here are some common excuses and tips to help!

  1. Don’t have enough time? Even 15 minutes a day is good for your health and mood.
  2. Low energy? Drink lots of water, eat well and move around instead of sitting still.
  3. Afraid of reinjury? Get help from a trainer or specialist. They can show you proper form so you feel empowered, not frustrated.

Identify Your Exercise Excuse

Creating an exercise routine can be hard. It is easy to come up with excuses. You might be too busy, tired, or lack motivation. First, identify the excuse. Then, find a solution that works for you.

Here are some common excuses and how to beat them:

  • Too busy – Schedule your workout ahead of time and make it a priority.
  • Tired – Exercise can actually give you more energy in the long run.
  • Lack motivation – Find a workout buddy or join a fitness class to stay motivated.

Lack of Time

Many cite lack of time as their excuse for not exercising. Busy lives are hard to balance with work, family, social obligations and activity. Fortunately, there are strategies to help manage time and fit physical activity into lifestyles. Below are tips for working professionals and parents:

  • Get organized: Make a realistic weekly schedule and plan ahead. Break big tasks down.
  • Don’t cram: Avoid doing too much in one day. Allow some breathing room.
  • No procrastination: Stick with tasks until completion.
  • Prioritize: Learn to say no occasionally.
  • Take breaks: Regular stretch breaks are needed. Take five minutes alone and just breathe. This will help productivity.

Lack of Motivation

Finding motivation to exercise can be hard. Want to make sure you stay active and healthy? Try these tips!

  1. Get an accountability partner. Find someone with the same goals as you and help each other stay on track.
  2. Set achievable expectations. Don’t try to become a marathon runner in a weekend. Start slow and small.
  3. Focus on short-term goals. Think about feeling better after a walk or yoga session today, not losing 10 pounds this month.
  4. Have fun! Pick activities that make you happy. Dancing, swimming, rollerblading – anything!
  5. Reward yourself. Treat yo’ self with new workout clothes or brunch after a successful week!

Fear of Injury

Pain can be an obstacle to exercise for some people. When inactive, the thought of movement can be scary, especially if there’s an existing injury or chronic pain. There are ways to do physical activity without straining the back. Understanding your body’s limitations is key. Knowing which exercises are safe will help find a balance between exercise and rest.

Stretching reduces muscle tension that contribute to back pain. Strengthening muscles in the abdomen and lower back supports the spine. It’s important to pay attention to proper form for activities like yoga poses, squats, and weight lifting moves. When done correctly, these cross-training exercises can improve balance, strength, and range of motion.

Prevention should come first. Listen for any aches or pains that develop during a workout. Pay attention to chest/back tightness and postural imbalances. Working with an exercise physiologist can help. They can provide form guidelines and create a tailored plan with sound advice to help prevent further issues.

Fear of Embarrassment

Fear of humiliation can be a common reason for not exercising. People may feel anxious when starting to exercise, and some might worry about what others think, leading them to avoid certain activities. Even those who are fit may prefer to stick to exercises they know they can do well.

To get over the fear of embarrassment in exercise, you must change your thinking. Any mistakes or embarrassment should be seen as something positive. This will help you take risks and try new activities with more confidence.

It can be scary to start a new workout routine. Take small steps to make progress instead of striving for perfection. This will help build resilience and also, prevent demoralization caused by failing or experimenting too much. Ask for advice from reliable friends and knowledgeable professionals. This might reduce the stress of trying something unfamiliar, like attending a class or doing cardio for the first time.

Overcome Your Exercise Excuse

It can be tough to get motivated for exercise, especially when you have back pain. But, the fact is, exercise could be the answer to a more active, pain-free life. If you are dealing with chronic pain or only just beginning, overcoming your exercise excuses could be what you need for a healthy life.

Let us take a look at how to overcome these regular exercise excuses:

Create a Schedule

Making a plan for yourself is the best way to fit exercise into your everyday life. By forming a daily plan, you can make an atmosphere that allows you to give structure to your workout. You don’t need to spend an hour in the gym. Even a short walk or yoga can help with personal goals or stress.

It can be hard to find time for exercise when you have a long day or family to take care of. With good scheduling, consistency and progress become simpler. You can also test out different types of workouts and make ones that work for your body and any back issues.

When making your schedule:

  • Set achievable targets and times for exercise.
  • Consider rest times (like after physical therapy) that could mess up your workout and add them to your plan.
  • Use tools like calendars and alarms to stay on track.

Find an Exercise Partner

Finding an exercise buddy can be a brilliant way to stay motivated and beat the cycle of excuses. Having someone that’s willing to join you for a workout can be a big help. You’re more likely to stay consistent if you’ve got someone relying on you to turn up for your session each day. Schedule your meetings on days that suit you both, at the same spot.

Communication is key too; if one person begins to make excuses, the other should provide positive encouragement – or even get in contact with a certified personal trainer or physical therapist who can motivate you and keep an eye on your routine.

If you can’t find someone in-person, there are other options – like online resources with workout partners who have similar goals. You can even join online chat groups, where members post the workouts they’ve completed that day – great if you need some extra motivation!

Whatever type of partner system you go for, make sure it keeps YOU accountable to achieve your goals!

Seek Professional Advice

Before doing any new exercise, talk to a healthcare expert, like a chiropractor, physical therapist, or certified strength and conditioning specialist. They can tell you the right exercises for your situation. Or, they can help you modify what you are already doing.

Your professional may also tell you how to arrange your exercise program for the best results. For resistance training and stretching, it’s best to get approval from your healthcare professional first. That way, the exercises you do will match your health condition, age, and fitness level.

Focus on Your Progress

When trying to exercise regularly, it can be hard to stay motivated when faced with obstacles. Our minds often think of goals as definitive, so if we aim for 50 miles on the bike and only do 30, it’s easy to feel like a failure. This narrow focus leads us to procrastinate and find excuses.

Rather than seeing our progress in an absolute way, it assists to focus on what we have achieved, rather than what is left to do. Though you may not have made it to your goal this week, appreciate the progress you have made and celebrate that! Little activity is helpful for our bodies and minds, even if we begin with small intentions.

Keeping a wide view aids us to stay on track even when faced with external factors we can’t control, like pain. Regular exercise leads to long-term success in physical wellbeing. When we take one step at a time, we are likely to reap the rewards of healthy habits later down the line. As they say: Rome wasn’t built in a day!

Pain-Free Exercises

Exercise is key for having a healthy and pain-free back. It may be hard to stick with a routine sometimes, due to discomfort or lack of motivation. To make it simpler, it’s important to recognize common excuses and how to beat them:


Yoga is great for any exercise routine. It helps with range of motion, breathing, and relaxation. Such low-impact postures don’t pressure the spine, but do challenge the body’s strength and stability. This can reduce tension in muscles that cause pain in the back.

There are several yoga styles to choose from. Hatha, Iyengar, Ashtanga, and Yin are some examples. Speak to your trainer or doctor before signing up for a class. Some instructors may not know how to provide alternatives for people with back pain. Research classes at fitness centers or dedicated studios. Find the style that works for you. Make sure you have access to a certified instructor to help with form issues.


Pilates is a form of exercise that targets strengthening, stretching and stabilizing the back muscles. It boosts flexibility, core strength and helps to prevent injury. It can also improve posture, balance and muscle control, reducing chronic pain and stiffness.

Exercises involve using your own body weight and emphasis is placed on proper form. Range of motion is increased, including flexion (forward bending), extension (backward bending), side-bending and rotation. This helps to align the spine and releases misaligned vertebrae which can contribute to discomfort or pain.

The slow and controlled movements, along with a full range of motion, make Pilates a great choice for those with existing back pain, or for preventive exercise. Pilates allows you to build strength without risking further injury to the muscles in the spine.


Swimming is great for your body, protecting your spine and joints. It’s a low-impact exercise with a range of benefits. Feet don’t take the strain, so it’s perfect for those with chronic or acute pain.

The warm water helps muscles, relieving pain and regulating tone. Adaptations like kickboards and flotation devices mean swimming can be tailored to physical limitations.

Spend 10 minutes or more in the pool daily to get the most out of it. Benefits include:

  • Improved cardiovascular health
  • Joint stress and pain relief
  • Increased muscle strength
  • Core strength
  • Posture
  • Physical activity


Walking is a great exercise for those with back pain. It’s low-impact and can be done anywhere. To start, walk for 10 minutes at your own pace. Increase the time as you get stronger.

Keep your head up and stand tall. Swing your arms in a comfortable rate. Squeeze your buttocks when going up hills. Engage your abs and take deep breaths. Focus on proper form for each step.

Benefits include improved flexibility, cardiovascular health, and stronger core muscles. All of which help protect against future injuries. Plus, it can be enjoyable! Find routes that connect with nature or attractions to keep you motivated.


It can be hard to stay motivated to exercise. But, the rewards of movement are worth it! Pilates and physical therapy are both good ways to build back strength and flexibility. This can help reduce chronic pain.

Exercises that focus on posture, stretching, and core strengthening are important investments in our body’s prevention of more injuries.

Making a regular exercise routine might be hard. But, with some organization and self-control, we can beat common excuses. Holding ourselves accountable to move more is a smart investment in our health now and later.

Frequently Asked Questions

Q: I have chronic back pain. Is it safe for me to exercise?
A: Yes, it is safe to exercise with chronic back pain. However, it’s important to consult with a healthcare professional before starting any exercise program to develop a plan tailored to your specific needs.

Q: I don’t have enough time to exercise. Can I still improve my back pain?
A: Yes, even short workouts can make a big difference. Try to fit in 10-15 minutes of activity throughout the day, such as stretching or walking during breaks at work.

Q: I don’t have any equipment at home. How can I exercise for my back?
A: There are many bodyweight exercises that can be done at home without any equipment, such as planks, bridges, and bird-dogs. You can also use objects like a chair or a wall for support.

Q: I get bored with exercise routines quickly. How can I stay motivated?
A: Mix up your routine by trying new activities or exercises. Join a group fitness class or work with a personal trainer to keep things interesting and challenging.

Q: I feel self-conscious exercising in public. What can I do?
A: Find a private or quiet space to exercise, such as a home gym or an empty studio room. You can also wear comfortable clothing that makes you feel confident.

Q: I’m afraid exercise will make my back pain worse. What should I do?
A: Start with low-impact activities like walking or swimming, and gradually increase the intensity and duration of your workouts. Listen to your body and don’t push yourself beyond your limits.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

Related Articles