Which sports are particularly well-suited for people with back pain?
May 8, 2023 | 40,00 EUR | answered by Ralf Ullmann
Dear Doctor,
My name is Sandra Ziegler and I have been suffering from severe back pain for some time now. These pains are increasingly affecting my daily life and I am looking for suitable sports that could help alleviate my symptoms.
So far, my doctor has advised me to exercise regularly to strengthen my back muscles and reduce the pain. However, I am unsure which sports are particularly suitable for people with back pain. I would like to actively do something about the pain, but I am concerned that choosing the wrong sport could potentially worsen the symptoms.
I am not particularly sporty and therefore do not know which sports are specifically recommended for back pain. However, I would like to find something that I enjoy and at the same time strengthens my back muscles to reduce the pain in the long term.
Could you please recommend some sports that are particularly suitable for people with back pain? Which exercises or movements should I avoid to not worsen my symptoms? Are there any special tips I should consider during training to protect my back and effectively train at the same time?
Thank you in advance for your help and support.
Sincerely,
Sandra Ziegler
Dear Sandra Ziegler,
I am sorry to hear that you are suffering from severe back pain. It is good that you are actively looking to do something about it and are seeking suitable sports that can help alleviate your symptoms.
It is indeed important to exercise regularly to strengthen the back muscles and prevent or reduce back pain. However, it is also important to choose the right sport to ensure that you do not further strain your back.
For people with back pain, sports that are usually recommended are those that strengthen the back muscles, relieve the spine, and improve flexibility. These include swimming, aqua fitness, Pilates, yoga, Tai Chi, Nordic walking, and cycling. These sports are generally joint-friendly and are good for strengthening the back muscles.
Swimming is particularly recommended as the water supports the body and relieves the joints while also training the muscles. Pilates and yoga focus on strengthening the deep muscles and improving posture, which can also help alleviate back pain.
When choosing a sport, it is important to listen to your body and make sure you are performing the exercises correctly. Avoid sports that put a lot of strain on the back, such as weightlifting, tennis, or squash. Also, avoid exercises that require strong rotational movement or an arched back, as they can further strain the back.
It is also advisable to warm up before exercising and stretch after to prevent injuries and relax the muscles. Start slowly and do not push yourself too hard to protect your back.
I hope this information helps you and you find a sport that you enjoy and also alleviates your back pain. If you experience persistent or severe pain, I recommend seeing a physiotherapist or sports medicine specialist for personalized advice and therapy.
All the best and good luck with your training!
Best regards,
Ralf Ullmann
