What are the most suitable exercises for back pain?

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What are the most suitable exercises for back pain
Activities such as running, cycling or strength training also train the muscles of the back and prevent pain, but there are activities, sports and specific exercises that strengthen the back and avoid discomfort.
What are the most suitable exercises for back pain

If your physical condition is good, if you keep toning the general muscles and lubricating the joints, the chances of feeling discomfort in the back are greatly reduced. Back pain usually appears as a result of an overload caused by the lack of tone of certain muscles. We can work these muscles with 10 minutes of exercise a day.

WHAT REALLY HURTS OUR BACK?

If you think about your back, you have your spine in mind. The spine is the pillar of your body in the true sense of the word. It consists of a total of 33 vertebrae connected to each other by small joints. We actually have 33 vertebrae during childhood, but over the years they shrink to 24 because the apex of the sacrum and coccyx fuse into a single bone.

Inside the vertebrae are the intervertebral discs, which function as shock absorbers. Finally, ligaments and tendons shape the spine, which is supported by numerous adjacent muscles.

If the interaction of bones, joints, tendons, ligaments, muscles, and connective tissue works well, then the spine is not as sensitive a structure as many thinks. We usually don’t feel our spine.

But if the important muscles are poorly trained, this means more work for the spine, whose bones suffer from overload and accelerated wear. Therefore, maintaining strong and well-trained abdominal and back muscles is the best prevention against pain.

Back pain can have these other causes:

  • Incorrect or repetitive movement patterns.
  • Psychological stress.
  • Organic diseases of the spine.
  • Wrong diet.
  • Incorrect posture that causes compensations.
  • Intense physical work.
  • Obesity.
  • Sedentariness.

STRONG MUSCLES PREVENT BACK PAIN

Just ten minutes of gymnastics a day strengthens the numerous small, deep muscles surrounding the spine. If you want to exercise more, there is no problem. With proper technique and accompanying muscle training, almost any sport is suitable for strengthening the body.

Sport also prevents psychological stress. When you move, the body is freed of stress hormones and muscle tensions are loosened. Stress is a trigger for back pain that should not be underestimated. So much so that any conflict with another person or with yourself can favor the constant muscle tension that generates the pain.

5 WORKOUTS FOR THE BACK

1. NORDIC WALKING

It turns animated walking through the poles into a complete body workout. Arm swinging strengthens chest and back muscles, tones arms and shoulders, and improves posture.

Even inexperienced people can gradually develop a good condition with Nordic walking. However, it makes sense to learn the correct technique, otherwise you can get used to the wrong movements.

2. RUNNING IS NOT THE BEST THING FOR YOUR BACK

It is very popular and has more and more followers, however, when running a particularly favorable movement for the back is not made.

Hard surfaces, such as asphalt or city sidewalks, are not good for runners, as movement is barely dampened, compresses the spine and stresses the joints. Proper running shoes with good cushioning are very important if this is the physical practice you like. And, if you can, run on dirt or grass.

3. CYCLING

Strengthens core and leg muscles. Cross country over hills and valleys is not recommended for an already damaged back, the vibrations would be too strong. People with sensitive backs should prefer lightweight bikes with a low step.

A well-suspended saddle is soft on the back. The seat height, the position and inclination of the saddle, the height and inclination of the handlebar, as well as the length of the seat, must be adjusted so that the backrest is straight. A forward-leaning athletic posture, on the other hand, is not good for the back, many racing cyclists struggle with back problems.

4. THE DANCE

It trains muscle groups throughout the body, improves endurance, coordination and posture. To maintain balance, dancers must tighten the muscles of the legs, pelvic floor and back.

Those who want to dance without a partner, but not alone, can sign up for Zumba, Latin cardio or aerobic salsa classes, practices that help improve posture and endurance.

5. AQUAFITNESS FOR THE BACK

When moving against water resistance you must perform a lot of force. In this way the muscles are incredibly strengthened. At the same time, buoyancy relieves the load on the spine and joints. This makes aqua fitness or aquatic gymnastics especially suitable for overweight people.

STRENGTHEN BACK MUSCLES WITH WEIGHTS

One of the success factors of fitness gyms is that the activity can be adapted very specifically to special interests and needs, thanks to the work of physiotherapists and personal trainers.

For example, specific training can be performed with machines and weights to strengthen the muscles, tendons, ligaments and bones related to the back. You can also develop muscles in a specific way. Ideally, exercises on strength machines are based on an individual training plan, which can be designed by physiotherapists and rehabilitation doctors.

At the beginning of back training, you can determine the degree of mobility of different parts of the spine, as well as the strength of all important muscle groups. A specific program is designed and after a few weeks the changes achieved are assessed.

STRENGTHEN YOUR BACK WITH QUIET ACTIVITIES

PILATES

This discipline is based on the strengthening of the body center, composed of abdominal muscles, lumbar muscles and glutes.

The exercises, performed slowly and with concentration, reach the deep muscles, even around the spine. Training improves physical strength, flexibility, balance and coordination. The posture becomes more upright and elegant.

Pilates exercises can be performed with special equipment or on the mat. The level of difficulty increases according to the level of training. If the exercises are performed correctly, the benefits can be appreciated relatively quickly.

YOGA

In yoga there are many exercises (asanas) that strengthen the back and abdominal muscles, both for beginners and advanced.

The most famous form of yoga is hatha yoga. This method considers flexibility, harmony of the body, breathing and nutrition as the basis of physical and mental well-being.

If you suffer from back pain and especially if you have diagnosed a back disorder, such as lordosis, scoliosis or hernias, go to a yoga instructor with knowledge of physiotherapy and anatomy to achieve the best results.

TAI CHI

With the help of this traditional Chinese gymnastics, characterized by fluid and slow movements, the entire body is gently toned. Tai chi strengthens muscles, endurance and coordination.

It also reduces stress and works body awareness, so that we learn to reduce the effort we make when practicing any movement.

QIGONG

Typical of this method are exercises without moving from the site that are combined with breaths and meditation.

The exercises soothe the spine and joints. If chi kung is done correctly, one cannot hurt or overload oneself. Therefore, it is suitable for everyone. It is a practice especially suitable for finishing any other physical activity.

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