Once someone suffers a back injury, their first instinct is to refrain from all physical activities and sports.
While this is a normal reaction to prevent further aggravation, there are safe sports you can engage in despite having a back problem. As a matter of fact, some of these can increase flexibility and strength, which can help ease back pain.
If you or your loved one suffers from back pain, here are some safe sports you can safely engage in.
Swimming is a low impact sport that people with various injuries are encouraged to engage in. Water offers natural resistance against muscle movement. This means you can swim and engage multiple muscle groups without necessarily making your back pain worse.
Ensure to swim in different styles so as to avoid repetitive movements targeting the same muscle groups as these might aggravate them. If you are just getting into swimming, getting a swimming coach can help you learn proper form and positioning.
Yoga uses breathing, stretching and resistance to help increase flexibility and encourage proper body posture and alignment.
There are numerous yoga poses that work very well for people with back injuries. This is something you can mention to your instructor, so they are able to provide more direction and help you identify the correct ones.
The most important thing will be to listen to your body and gradually attempt more complex poses when your body allows it.
Biking and Cycling
With proper posture and a bike with the proper setup, cycling can help you come back from a back injury without straining it.
Here are some tips to help you bike safely:
- select a bike that is made for the kind of terrain and biking you intend to do
- have a professional at a bike shop adjust your bike to fir your body properly
- Shift positions periodically, more so when you note any strain to your back
- Pay attention to your weight distribution throughout the biking activity
- Look into shock-absorbing accessories, more so if you intend to bike in rough terrain
If biking sounds interesting to you, read about the bike share concept.
With the correct shoes, walking can be an excellent activity for people with back pain.
Done consistently, even a low impact walking can strengthen core and leg muscles and increase flexibility.
A strong core is always important because it helps support your entire body and can take some pressure off of your lower back.
However, walking the wrong way can put undue pressure on the spine and worsen back pain. One of the things you can do to protect your back is to wear good quality, adequately cushioned walking shoes.
Walking too long on concrete or pavement can also be harmful.
Depending on the severity of your back pain, there are numerous sporting activities you can still take-up.
The trick is to start small, listen to your body and go from there.