Sports helps us to stay fit mentally and physically, as it apart from keeping us active, strengthens the muscles of our body and protects us from injuries. To take care of the spine, the fundamental axis of our body, it is highly recommended to do sports, but not all of them are valid, there are some that are best avoided.
In general, We should avoid sports that require lifting weights or produce high-speed impacts at bone levelmuscle or joint such as jumping, running, playing soccer, motocross or snowboarding.
without pre-heating, Tennis or golf are also not recommended By subjecting the disc to excessive stress due to axial rotation. As far as bodybuilding exercises are concerned, it is necessary to maintain and tone the muscles, if they are not done properly they can be harmful, so it is necessary for us to do them with the help of a trainer.
If we have a spinal deformity, it is essential to consult a doctor so that he can recommend the most appropriate exercise.
It is also essential to maintain good postural hygiene and inculcate the habit of warm-up and stretching before and after finishing any sporting activity.
Among the most recommended sports to strengthen the spine are:
1) Stretching Exercises
Stretching exercises work to improve the elasticity of the muscles. It is important to do them in a controlled manner and as directed by a specialist. We should frame them in such a way that Let’s work on all muscle groups, without forgetting any of them. Stretching also works to relieve stress and prepare us for other types of exercise or sports.
2) Walk
have to walk One of the easiest exercises to practice And yet the most beneficial for our back. Doing it on a flat surface often strengthens the lower body, helps improve circulation in the legs and tones the gluteal muscles, It is important to be consistent and do it regularly and as long as our body allows it, for 45 minutes straight, If we have an injury, the doctor will tell us how and for how long we should do it. Even after spinal surgery, one of the instructions we give to the patient is the need to walk from day one.
3) swimming
Swimming is one of the most complete exercises to strengthen our back, as well as arms and buttocks. It is highly recommended because of its low impact Improves back muscle toneIt helps to relax and reduce pain.
In case of suffering from any deformity, it is important to choose the style that best suits our needs. Recommended styles in any spinal deformity would be Backstroke and FreestyleIn case of cervical pathology, the latter, should be done with an aqueous mask or tube to avoid rotation of the cervix. The same happens with aerobic exercise in water because overcoming water resistance strengthens us and prevents many injuries.
4) Pilates
The exercises practiced in Pilates work to strengthen the muscles of the back and thus protect our spine, but, in addition, all muscle groups are worked, including the abs, which is an added support to our back. provides. It is effective in reducing back pain and helps in maintaining bone density.
5) Yoga
las relaxation and breathing techniques Yoga is practiced which helps in improving the mood in case of suffering from chronic back pain. There are different types of yoga, so it is better to do some sort of slow rhythm if you have any deformities. As in the previous cases, the important thing is that whatever variety we choose, we practice it consistently.
Apart from practicing any of these sports, which help us to strengthen our back, it is important to maintain good postural hygiene to prevent back injuries.
We must remember that for the health of our spine and our health in general, it is always better to do any type of exercise at a moderate intensity, than not to do any physical activity, because of a sedentary lifestyle. Practice will be mandatory. health problems.
