Many people think that they should stay rested and steer clear
of any type of movement while they recover from a back injury;
that is wrong! Many people think they should bend and stretch
with a back injury to try to ‘loosen the muscles’;
The actual truth is the top
way of treating back pain is to always uphold a healthy level
of fitness, not only does this help to avoid the occurrence
of a back complaint, by having healthy and flexible muscles
and tendons, the healing course is speeded up. Any exercise
that involves the body being put into positions of excessive
flexion or extension increases the risk of deterioration an
There are on the other hand
a number of activities that can aggravate a bad back.
When you have a back injury
it is almost certainly for the best to keep away from sports
with a high impact until the muscles have regained their power.
If a person is suffering from a muscular strain and receives
a blow from a rival, the weakened muscle can cause the person
to bring about a more severe injury, especially if there is
a fall involved.
There are methods of learning
how to absorb impact correctly, but these need to be taught
and practised before any injury occurs. These methods are
used by professionals and most beginners and amateurs are
not aware of the techniques.
A forceful golf-swing can
strain muscles and cause additional ligament damage by stretching
the structures out of their normal range. It is adequate exercise
to practice with a round of ‘pitch and putt’ so
as to avoid the need for a large swing. Golf shoes, especially
new ones can be very painful, which can also intensify an
existing back condition.
Due to the amount of walking
involved, golf is an excellent way of maintaining a basic
level of fitness. Gentle walks, with the right footwear, should
be encouraged in those who have a bad back. It may be best
to pass up walking up hilly terrains until the pain from an
injury has gone.
also a good sport for keeping fit but if you have a back complaint,
regular breaks should be taken so the position of the body
can be changed to avoid tautness. A comfortable saddle will
help to avoid making lower back and sacral back pain worse,
as will avoiding rough ground, which will lessen the risk
of a fall.
the heavier weights will only add to the level of pain experienced.
Lifting a dead weight, even when using the correct technique,
will still put the muscles and ligaments under unnecessary
strain which may result in a worse injury than a simple pulled
Yoga and Pilates
Always tell the instructor
of a back complaint that already exists, or attend a class
especially for those with back conditions, as a lot of of
the postures and exercises used are made up from ballet moves
than can be very tricky and demanding. Particular care should
be taken with those suffering from degenerative disc disorders.
Swimming is good way to help
with the symptoms of back pain, but any strokes that promote
the twisting of the head or upper body should be avoided.
The technical part involved with the butterfly stroke is especially
important to think about in those with a back complaint.
Body builders should avoid
performing many exercises in the event of a back injury. Abdominal
crunches can encourage poor posture and cause breathing to
become difficult, leg stretches can also put unnecessary pressure
on the lower back, sit-ups with straight legs can cause strains
and sprains in the lower back and should definitely be avoided.
When you have a bad back,
there are many activities that should be approached with caution,
but any sort of exercise that involves twisting, turning,
lifting or impact can be a possible problem.
Always tell the class instructor
about any injuries, wear suitable clothing and footwear, use
supportive bandages and grips as required and it is important
to perform a thorough and effective warm-up before starting