People with back pain, especially in the lower back, usually receive three pieces of advice from their doctor: exercise, exercise, and exercise. But Not all sports are good for the back.
If your back hurts, first of all go to the doctor for a diagnosis. Ask him or her to offer you advice on what type of exercise is best for you.
It is better to avoid these sports if you have back pain
If you suffer from constant back pain, Sports that involve a lot of changes of direction are not ideal. This includes, for example, football or basketball.
You stop, change direction and then accelerate again. The torso undergoes many rapid rotational movements, which places additional stress on the spine.
For this reason, badminton, squash, tennis and volleyball are also not the most suitable for those suffering from back pain.
If despite having back problems you want to practice these sports, You should train your back muscles well and, if in doubt, consult a doctor or a qualified physiotherapist.
In swimming, the backstroke is better than the breaststroke
If you are looking for a sport that protects your back, choose one with few changes of direction. For example, Nordic walking, cycling or swimming are recommended.
Backstroke is better than breaststroke because it doesn’t cause cupping.
If you like going to the gym, it is best to specifically develop your deep back muscles. For it The so-called functional training is appropriate, in which exercises are practiced in which several muscle groups must work together.
These exercises help in daily life
Pain is a sign that we have to do something ourselves. Even small changes in everyday life could help you.
- Go up and down the stairs instead of the elevator.
- Travel short distances on foot or by bike, not by car.
- At work, it can help you to change positions every half hour and get up very often. A walk to the bathroom or the water or coffee machine may be enough.
Back tension: an exercise with immediate effect
An effective exercise to treat back discomfort is the “cat-cow” yoga movement sequence.
- Take a position on all fours, Place your arms outstretched and your palms resting on the floor under your shoulders and your knees under your pelvis.
- First you have to get into a cat position, To do this, round your back as much as possible and let your head hang freely.
- Then he goes to the back of the cow, for which the spine is allowed to bend slightly downwards. Raise your head so that your gaze is directed forward.
- Repeat the exercise ten times.
Tension in the neck
- To train the neck, the following exercise is recommended:
- Stand against a wall or sit in a seat with a headrest, like in a car
- Then push the back of your head back with maximum force
- After ten seconds of pressing, there is a ten-second rest, the exercise lasts two minutes in total.
- It is best to do it morning, afternoon and night. If you do this, you can prevent and relieve neck and neck pain.
Helpful Stress Relief for Tension
Do you sometimes feel like you are carrying a heavy backpack full of fears, worries and stress on your shoulders? Emotional stress and stress can also cause the muscles in your back to tense and stiffen. Back pain is one of the most common psychosomatic complaints.
Whenever possible, slow down and do something good for yourself. A start could be learning relaxation techniques, progressive muscle relaxation or yoga, for example.
