Contents:
- Medical Video: Back Pain: Lumbar Disc Injury
- Mandatory exercise is routine stretching
- Hamstring
- Wall sits
- Press up back extension
- Knee to chest
- Other sports that are good for back pain
- Swim
- Yoga
- Pilates
Medical Video: Back Pain: Lumbar Disc Injury
Basically, all forms of physical activity such as sports as long as they are done according to the rules for the body However, for those of you who have certain health conditions, it is very important to choose which types of exercise you can do. For example, for those of you who have back pain.
For those of you who have back pain, there are two things you need to do. First, avoid risk factors that can aggravate your back pain. Second, increase the strength and flexibility of your back so that the pain does not recur easily. Then, what are the good sports for your back?
Mandatory exercise is routine stretching
Stretching trains the nervous system to accept greater tolerance to stretch muscles without having to release pain signals. According to Markus Tilp, a sports expert from the University of Graz in Austria in Live Science, the body will adapt to the movements carried out continuously. Therefore, it is important for you to do a routine stretch to increase the strength of your back and prevent pain in your back.
Here are some types of stretching that you can do to increase your back strength without the risk of aggravating your back pain.
Hamstring
Lie on the floor and bend one knee. Take a towel and wrap it on your feet. Straighten your knees and slowly pull the towel. If the position and movement are correct, you will feel a gentle pull on the back of your thigh. Hold for about 15 to 30 seconds. Do two to four repetitions for each leg.
Wall sits
Stand 25 to 30 centimeters from the wall, then lean backward until your back touches the wall. Slowly lower the body until your knees bend, and push the back of the lower back to the wall. Hold for 10 counts and slowly rise again. Repeat movements 8 to 12 times.
Press up back extension
Lie on your stomach with your hands under your shoulders. Push your hands so that your shoulders are lifted away from the floor. If it's comfortable, place your elbows on the floor to support it and hold it for a few seconds
Knee to chest
Lie on your back with your knees bent and your feet flat on the floor. Then, lift one knee towards your chest and place the other foot down. When doing this movement, make sure the lower back keeps pressing on the floor and holds for 15 to 30 seconds. Then, lower your knees and do the same at the other. You can do repetitions 2 to 4 times for each leg.
Other sports that are good for back pain
Swim
Aerobic exercise means exercise that uses the entire body, especially large muscles, in a repetitive manner and rhythm. One of them is swimming. Swimming can facilitate blood vessels to restore blood flow to the back muscles. This will help you recover back injuries and increase their strength.
In addition, when swimming, water supports the whole body so that your back does not need to support your body weight like when you are on land. This is what makes water sports such as swimming help restore your back injury.
Yoga
Maria Mepham, a physical therapist from the Cleveland clinic said in Everyday Health that basically, yoga is good for the back. How did it happen? Yoga combines flexibility and strength well. So, you can train the flexibility and strength of your back. Therefore, your back gets stronger and further prevents it from injury.
In addition, yoga movements are carried out slowly so that they can prevent sudden pressure on the back. Repetitive movements can also speed up the recovery process if you have a back injury.
However, yoga cannot restore your back pain if you don't know the limits. Therefore, it is very important for you to communicate about your back pain to your yoga instructor. Your yoga instructor will choose movement postures or asanas that are good for your back and prohibit movements that are considered heavy enough for your back.
Pilates
Pilates is also a good exercise for your back. Pilates classes focus on increasing your body's full awareness. If you routinely practice pilates with the instructor, then your awareness of your posture, such as sitting, getting up, turning, and any movement during daily activities will increase. This will prevent you from having a bad and unbalanced posture, thus increasing the pressure on your back and even causing back pain.
