Regular exercise is not only good for the heart and circulation. It has been shown that properly dosed physical activity prevents from back problems, on the other hand, sports activities help to alleviate already existing back problems.
On the following pages we show which sports are good for you when you suffer from back pain. We will also give you general advice on how deal with back problems in your daily life and especially also on the conduct after a spine surgery and what physical activities will be appropriate for you and to what you should give particular attention.
SWIMMING / AQUA JOGGING
is the best strengthening program for your back and is good for the entire organism. It will boost your cardiovascular system and your metabolism; important muscles - especially the back muscles – will get stronger. Water buoyancy relieves the joints and spine, which is also especially helpful for acute symptoms from the intervertebral discs. The resistance from the water increases the training stimulus of the muscles. It is recommended to back or breast stroke.
Risks: little risk for back and spine. Be careful when swimming breaststroke: For pre-existing problems in the neck-shoulder area is a risk of additional tension and a resultant increased hyper lordosis. Hence an alternation between at least two strokes is recommended.
NORDIC WALKING
is a good workout for the upper body - it is more of a challenge than when running. The rhythmic alternation of stress and relief not only supports the general endurance, but strengthens also the neck and shoulder muscles.
Risks: little risk for back and spine. Caution: with poor technique, the training can lead to undesired effects! Clinging too tensely to your poles or poor physical posture may overstrain the shoulder and neck muscles.
CYCLING
good training for: the deep back muscles - the asymmetrical tread movement, similar to the effect of Nordic Walking, will strengthen the back muscles. Some of the bodyweight is taken off the spine. During cycling, the so-called erector spinae have to work intensely.
Risks: Risks low for the back and spine. Caution: With a poor sitting position cycling can lead even the opposite effect and cause low back pain. Proper adjustment of the seat position, handlebar and saddle should be done by a professional.
CROSS COUNTRY
a good workout for the whole body. The sliding promotes the rotation of the spine and strengthens the deep back muscles. Trains primarily the leg and arm muscles. Helps to stabilize mainly the trunk muscles.
Risks: little risk if proper attention is paid to technique. Caution: With poor technique, the training may lead to the exact opposite! Clinging too tensely to the poles or poor physical posture overstrain the shoulder and neck muscles.
Sincerely,
Dr. Michael Schubert
