As the saying goes, back pain is often seen as a barrier to sporting activity. But is it? Yet these five physical activities are strongly recommended to prevent or relieve back pain.
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Back Pain: What Can You Do?
“I’ve got a bad back, so I prefer not to move around too much to take it easy. Wrong! Back pain doesn’t have to get in the way of physical activity. Quite the opposite, in fact. We strongly advise you to keep up your regular physical activity.
“You have to do sport when you have back pain”, says an expert osteopath in London). The slogan of an old campaign left little room for doubt: “Back pain? The right treatment is movement”.
While some physical activities are more recommended than others, the professional believes that “pleasure should come first”. While many people advise against certain sports such as tennis, running or football when suffering from back pain, experts believe that “sport is beneficial in all cases”.
Many physiotherapists agree that physical activity is essential when one has back pain. Of course, this needs to be adapted to each individual.
Here are five “recommended” sports if you have back pain.
Swimming
A ‘gentle’ sport par excellence, swimming is a great way to build your back muscles. “It’s a gentle sport that doesn’t traumatize.
Swimming helps to prevent or relieve pain. Be careful with breaststroke. This stroke causes cervical and lumbar hyperextension, which can cause pain.
Therefore, the front crawl is the ideal choice. Although the backstroke is also mentioned, you need to be comfortable in the water. And in swimming pools, you’re often looking to see if anyone’s in front of you—it’s not ideal.
Are you allergic to swimming? Aquagym is a great substitute!
Aquafit / Aquagym
Aquafit sports give you the great advantage of being in the water. And the joy of weighing only 70% of your body weight. As with swimming, there are no age, sex, height, or weight restrictions. Moreover, you don’t need to know how to swim: all these aquafit activities require very little depth.
Aquabike, aqua gym, and its more toned version, aqua jump, are perfect exercises for relieving back pain. Note that the resistance of the water doesn’t mean you can’t work hard, even if you feel less of it. This resistance is even 800 times greater than that of air.
There are many advantages to aquafit sports:
- No immense feeling of effort;
- Sport to music;
- You have fun;
- Water improves blood circulation;
- Guaranteed relaxation.
Bonus: The water massages you and gives you a gentle workout. And, just like swimming, you’ll forget about post-exercise aches and pains!
Cycling
Cycling is great! Many experts believe that cycling is compatible with back pain. Ideally, however, you should keep as upright as possible.
Carried along by the bike, the body is spared any possible asymmetry or brutal shocks… Cycling, like swimming, ‘liberates’ the body mass. It’s a great way to build muscle without straining the spine.
Walking
Walking is “very good exercise”, according to most osteopaths. Whether fast or slow, walking is often recommended. Nordic walking is also suitable for postural work and stress experts.
The most common advice is to take short steps rather than long strides. Avoid terrain that is too steep, which can strain the back. Similarly, opt for lightweight bags when hiking.
Yoga
Don’t worry; we’re not discussing the most challenging poses here. Yoga can be practised with basic postures and movements that relieve pain. This discipline allows you to relax like all others in the same field. Sport should be a time for relaxation!
Based on slow movements, breathing exercises and still postures, yoga has everything it takes to reduce back pain and stress.
Pilates Gymnastics
From back gymnastics to sheathing exercises, the Pilates method is a sport that strengthens several muscles! “It’s an activity that works the deep muscles of the back.
Pilates is good for the back as a specific activity. Various exercises in this discipline help to strengthen the back. Sports doctors and physiotherapists often recommend Pilates for people with back problems.
The keywords are movement, adaptation, and progression. The minimum is to move around a lot. When you have back pain, you’re afraid of movement. Progressive work is essential to regain confidence and readapt the body.