Leading an active lifestyle is one of the keys to taking care of your back, preventing back problems and helping avoid relapses if you have had a problem in the past. Some sports are better than others for your back, so we thought we would tell some sports that are good for keeping your spine strong and healthy.
Making some kind of sport or exercise part of your life is essential for health, both physical and mental. Regular physical activity promotes well-being and is a great way to strengthen the muscles and prevent injuries to various parts of your body, including the spine.
Why are sports important for the health of your back?
Improving your back health with physical activity will not only make you feel more agile and in better shape, it will also help counteract the aging process of the spine. And, of course, you should remember that physical activity helps release muscle tension and reduce day-to-day stress.
At Instituto Clavel, as specialists in spinal pathologies, we always recommend walking to our patients, because walking is the simplest and most beneficial exercise there is for the spine. If you can’t dedicate a specific time to taking a daily walk, surely there are other ways you can add a little walking to each day by making some small changes in how you go about your daily life. For example, you might walk to the store instead of taking the car, or use the stairs instead of the elevator.
In fact, we have our patients get up and walk around as soon as possible after their surgery, while they’re still in the hospital, In order to speed recovery, we encourage our patients to take short walks several times a day in addition to doing the specific exercises recommended by the physiotherapist.
When it comes to what is best for the spine, it’s true that there are some sports to avoid. In fact, we do not recommend any impact sport (running, tennis, soccer ...), sports that involve forceful twists, or sports that involve lifting a lot of weight or otherwise cause pressure on the spine. However, there are several sports that are great options for keeping your back strong and healthy without risks. Following we describe some of them and their benefits.
1. Swimming
Swimming is one of the sports that specialists most often recommend for maintaining a healthy back. This is because when you swim, the body is supported by the water, eliminating the element of impact common in other kinds of exercise. This means that both the spine and the joints are protected.
In addition, movements and exercises performed in water can help with muscle strengthening for the back and the entire lumbar stabilizing abdominal girdle (core muscles), which is highly beneficial for the health of the spine.
Of course, if your back hurts or if you have any other specific problem of the spine, we recommend that you practice this sport under the guidance of a professional, in order to avoid risks. This way, you can know which exercises in the pool are the most suitable and most beneficial for you.
2. Yoga
Another discipline that can be very good for the spine is yoga. The postures practiced help correct poor postural hygiene, strengthen muscles, and improve both balance and flexibility. In addition, yoga will also likely help you reduce stress and feel better thanks to the correct control of breathing, which will accompany all movements.
Again, it is very important that you practice it based on the guidelines of a professional, who will know how to tell you what movements or postures are suitable for you, especially if you are a beginner. Be sure to let the teacher know if you suffer from some kind of pain so that they can adapt their recommendations accordingly.
3. Pilates
Finally, another sport that is becoming increasingly fashionable and that can do a lot for your back is Pilates. Pilates builds strength in the muscles and joints, through toning exercises in which breathing also plays a very important role.
Not only does this type of strength training help improve muscle tone, it also increases flexibility and corrects body posture. As we said about the previous disciplines, it is essential that the activity be guided by an expert, since the postures can be complex and it is necessary to adapt them to the physical condition of the student at all times.
At Instituto Clavel Rehabilitation, we offer sessions using Pilates Reformer machines that are designed to correct posture, increase strength and flexibility, and tone the muscles. Practicing this type of Pilates, can help prevent injuries in addition to improving your physical condition.
More information about Pilates Reformer
Have you ever tried any of these activities? In any case, the truth is that there’s no magic, and to see the benefits of exercise in the muscles of the back, you have to stick to it and stay active. If you are looking for specific exercises to help relieve back pain, here is an article that may interest you.
At IC Rehabilitation, we also work with active therapies for back care. In These sessions also include exercises from other disciplines such as the ones we have mentioned, but totally focused on the back. We always work with the patient according to their individual needs, which can range from prevention, to recovery or rehabilitation.
Of course, if your pain does not improve, we would recommend that, before you start any exercise regime or sport, you go see a spine specialist. The specialist will evaluate your individual case taking into account every detail in order to make the correct diagnosis and recommend the most appropriate treatment, which may include exercises or therapies such as the ones we have mentioned. We will be happy to see you at Instituto Clavel to offer you our help.
Categories: Spine pathologies, Prevention, Back pain