You don’t have to give up your favorite games or workouts because of back pain. Therefore, being active can often help people with back pain. This fully detailed guide is for people with back pain who want to prepare for different sports. We’ll discuss specific exercises and stretches to ensure a safe and effective workout. First, before starting a new fitness plan, you should speak with your doctor to ensure it’s safe for your situation. Then, you could start with what is suitable for your case. Later, you can start any light workout.
I. Figuring out why you have back pain:
Knowing about your back pain before you start playing any sport is essential. There may be different ways to treat back pain, like spinal pain, sciatica, or upper back pain.
II. Get help from a professional:
Talk to an orthopedic surgeon, physical therapist, or sports medicine specialist to understand what’s wrong. Also, they can help you determine why your back hurts, give you specific advice, and suggest workouts that are right for you.
III. General Get-Ready for All Sports:
There are some steps you should always take to get your back ready for exercise, no matter what sport you play.
1. Get ready:
Do a light warm-up before you work out. For example, a light bike ride, a 5- to 10-minute walk, or a low-intensity physical workout can be enough. Also, warming up gets your muscles ready for exercise and helps the blood flow.
2. Stay hydrated:
Staying hydrated is essential to avoid muscle cramps and remain healthy in general. To stay refreshed, drink water before, during, and after your workout.
3. Wear comfortable clothes.
Wear comfy clothes, dry them quickly, and let yourself move freely. Also, it would help if you had supportive shoes for any sport to keep your feet, legs, and back safe.
IV. Preparations for a specific sport:
Now, let’s talk about some games and the exercises and stretches you can do to prepare for them.
Getting going:
Because running can be hard on your body, keeping your back safe is essential.
To stretch:
To stretch your quads, stand on one leg, bend the other knee, and bring your heel up to your bottom. Then, hold on to each leg for 15 to 30 seconds.
Put one foot behind you and lean forward. Make sure the heel of that foot stays on the ground. Later, hold on to each leg for 15 to 30 seconds.
Kneel on one knee and take a step forward with the other foot. Move your hips forward slowly. Later, you should hold each side should for 15 to 30 seconds.
Working out:
Building a solid core: planks, bridges, and leg raises help build a strong body, supporting your back while running.
2. Bicycle:
Even though cycling is a low-impact sport, maintaining balance and supporting your back are still essential.
To stretch:
You need to stretch your quads and do the same things you do when you run.
To stretch your hamstrings, sit with one leg straight out in front of you and the other foot against your inner thigh. Then, grab the foot that is crossed. Later, hold on to each leg for 15 to 30 seconds.
Hip Flexor Stretch:
Focus on the hip flexors, just like when you run.
Working out:
Strengthening Your Glute: Squats and lunges can help you improve your glutes, which will help your back while you ride a bike.
3. Lifting weights:
Weightlifting can be scary, but doing it right can help your back feel better and be more robust.
To stretch:
To stretch your triceps, reach one arm over your head, bend your elbow, and reach your hand down your back. Hold on to each component for 15 to 30 seconds.
Shoulder stretch:
Stretch one arm across your body and gently pull it with the other hand. You need to hold on to each component for 15 to 30 seconds.
Working out:
Strengthening your legs and core:
Squats and deadlifts can help support your lower back.
Chest and Back Exercises: Work on strengthening your chest and back muscles.
4. Going swimming:
Even though swimming is a great, low-impact sport that’s easy on the back, you should still prepare for it.
To stretch:
Put your arm across your chest for a shoulder stretch. Then, gently pull it back with the other hand. Later, hold on to each component for 15 to 30 seconds.
For a gentle back stretch, hug your knees to your chest while you float in the water.
Working out:
Core Strengthening:
A strong core is essential for many swimming moves. Do some workouts, like leg raises and flutter kicks.
5. Yoga:
People say yoga can help with back pain, but ensure you pose correctly.
To stretch:
Cat-Cow Stretch: While on your hands and knees, slowly stretch and flex your spine by arching and rounding your back, back and forth.
Pose for a child: To stretch your lower back, get on your knees, and sit back on your heels. Then, reach your arms out in front of you.
Working out:
Yoga Poses: The cobra, child, and pigeon poses are just a few yoga poses that can help with back pain. Thus, do these with the right balance and form.
V. Key Things to Think About:
When you play any sport, know these important things:
1. Pay attention to your body:
Pay attention to what your body is telling you. Stop immediately if your pain or discomfort worsens, and talk to a doctor or nurse.
2. Progress Over Time:
Start slowly and build up the volume and length of your workouts over time. If you work too hard, you might feel more pain.
3. Use the correct form:
Keep the correct form and method as you do your exercises and stretches. A lousy stance can make back pain worse.
4. Get help from a professional.
Suppose you have severe or ongoing back pain. In that case, you should talk to a doctor or physical therapist for specific advice.
In conclusion:
Working out can help you deal with back pain and improve your health. By learning about your situation, talking to professionals, and doing these stretches and exercises that specialists designed for your sport, you can get ready for a safe and effective workout. Remember that being consistent and patient is critical. If you work hard, you can get better and feel better.