Table of contents:
- The mandatory exercise is to stretch regularly
- Hamstrings
- Wall sits
- Press up back extension
- Knee to chest
- Another good exercise for back pain
- Swimming
- Yoga
- Pilates
Basically, all forms of physical activity such as sports as long as they are carried out according to the rules that are good 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 make your back pain worse. Second, increase the strength and flexibility of the back so that the pain does not recur easily. Then, what are the good sports for the back?
The mandatory exercise is to stretch regularly
Stretching trains the nervous system to accept a greater tolerance for stretching the muscles without releasing pain signals. According to Markus Tilp, a sports expert from the University of Graz in Austria in Live Science, the body will adapt to movements that are carried out continuously. Therefore, it is important for you to do regular stretches to increase back strength and prevent the appearance of pain in your back.
Here are some types of stretches you can do to increase back strength without risking the pain in your back worse.
Hamstrings
Lie on the floor and bend one knee. Take a towel and wrap it around your feet. Straighten your knees and slowly pull on the towel. If the position and movement are correct, you will feel a gentle pull on the back of the thigh. Hold for about 15 to 30 seconds. Do two to four reps for each leg.
Wall sits
Stand 25 to 30 centimeters from the wall, then lean back until your back touches the wall. Slowly lower yourself until your knees are bent, and push your lower back against the wall. Hold for a count of 10 and slowly climb back up. Repeat the movement 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 away from the floor. When it is comfortable, place your elbows on the floor for support 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 toward your chest and keep the other leg down. When doing this movement, keep your lower back pressed against the floor and hold it for 15 to 30 seconds. Then, lower your knee and do the same on the other leg. You can do 2 to 4 reps for each leg.
Another good exercise for back pain
Swimming
Aerobic exercise means exercises that use the entire body, especially the large muscles, in a rhythm and repetitive manner. One of them is swimming. Swimming can smoothen the blood vessels, thereby restoring blood flow to the back muscles. This will help you heal your back injury as well as increase its strength.
In addition, when swimming, the 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 like swimming help heal your back injury.
Yoga
Maria Mepham, a physical therapist from the Cleveland clinic says 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. Hence, your back gets stronger and the more it prevents it from getting injured.
In addition, the 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 relieve your back pain if you don't know the limits. Therefore, it is very important for you to communicate about back pain that you are experiencing to your yoga instructor. Your yoga instructor will choose a posture or asana that is good for your back and prohibits any movements that you feel are heavy on your back.
Pilates
Pilates is also a great exercise for your back. Pilates classes focus on increasing mindfulness of your body. If you regularly do pilates exercises with an instructor, your awareness of postures such as sitting, getting up, turning, and any movement during your daily activities will increase. This will prevent you from having bad posture and imbalance, adding to the pressure on your back and causing back pain.
