Exercise and sports are a symbol of well-being and good health. Apart from maintaining the health, they add a sense of pleasure to life.
But spine is the question to ask yourself before getting plenty of exercises. Every sport is known to put some kind of stress on your spine. That is why providing flexibility to your ligaments and keeping your spine muscles strong is very important. A healthy spine will ensure your fullest form in exercise and prevent further sports injuries.
Core strengthening is known as gathering muscles well to a point where they provide support to your spine. These exercises can be mastered by asking your health provider or a physical therapist.
If you experience a spinal injury or bruise, an immediate appointment with your provider will ensure a safe back and help you return to your ex-form.
Bicycling may be known to strengthen your leg muscles but it doesn’t help much your spinal muscles. Back and neck muscles get strained when you arch your upper back for longer periods of time while bending your lower spine.
Mountain biking maybe fascinating but it is not healthy for the back. Cycling on uneven surfaces will put sudden compression on the spine causing further jarring.
Bicycling can be less stressing for your back if you ensure these steps:
- Cut mountain biking off your bucket list.
- Use bikes that fit you properly. Those be can ensure at a good bike shop.
- Focus on pedaling (push down on them and not forget to pull up on them).
- Reduced jarring can be ensured by wearing gloves and using a handlebar cover.
Flexors are the muscles that bring your legs upward to your abdomen. They are the ones that do most of the work when you ride a bicycle. It is important to stretch these muscles. It will ensure proper balance in the muscles around your spine and hips.
The spine often gets largely stressed from weightlifting. The thing becomes critical for people who are middle-aged. Their spinal disks are more prone to risks for being dried out, thinning out or become more brittle with age. Disks act as cushions between the bones of the spine.
Spondylolysis is a stress type that can cause a spinal fracture. Weightlifters are at higher risk for developing such condition in addition to hurting their muscles and ligaments.
There are certain ways to prevent such injuries:
- Warm up before doing any heavy lifting. Stretching and aerobics are ideal.
- Training machines are a safest and most effective option when it comes to workout. Free weights place most stress on your spine and usually require a spotter. Machines are easier to use as compared to free weights.
- Repetitions are ideal for building strength. Do more reps instead of adding more weights.
- Don’t engage yourself in ego lifting that is lifting heavier weights than your capacity. Lift light stays safe.
The golf swing is a stress putter on the spine. The forceful rotation directly affects the spinal muscles, ligaments, joints, and disks.
Some of the Tips to reduce the stress off your back:
- A physical therapist can help in this case providing the best posture and technique for your swing.
- It is advised to warm up and stretch your back and upper legs muscles.
- When picking up the golf ball try to make use of your knees.
- Drive a golf cart to carry your stuff or push a trolley.
Facet joints are disks and small joints in the spine. Running causes repeated compression on these muscles region.
Some of the Tips to reduce the stress off your back:
- Concrete and uneven surfaces should be avoided running on. Instead use a grassy track or soft surface land.
- Use shoes with proper cushioning. Replace them immediately once they get worn out.
Tennis includes certain stress causing motions to the spine.
You are at higher risk of developing compression when you arch while serving, stopping and starting motions and forceful twisting puts a threatening pressure on your lower lumbar.
This can be reduced by different techniques. Your tennis coach or physical therapist will be helpful in this case.
Bend your knees
A strong core will ensure less stress on your spine. Just keep asking best ways to avoid overextending your lower back. Don’t forget warming up and stretching your legs and lower back muscles before any type of exercise. Learn exercises to strengthen your core to provide support to your spine.
Strengthening your back after an injury would be a great idea. Do some exercises on the core muscles inside your pelvis and spine before skiing again. A physical therapist will help you with flexibility and building strength in the muscles. So, you can effectively twist and turn.
Ski on slopes that are within your comfort zone. Don’t forget to stretch and warm up before you go for the session.
The spine also gets stressed by swimming. No doubt it strengthens your ligaments and muscles. But they also put pressure on the back by:
- Breaststroke or crawling is to blame in this regard. It keeps your lower back extended when you do stomach strokes. The lower back gets arched as a result.
- When you turn your neck for taking a breath.
Snorkel or a mask decreases neck turning while breathing. For better prevention turn on your side or back.
Please visit our home page to learn more about back pain prevention and treatment.