Back pain and training: how to prevent it
Back pain can be caused by overexertion, such as lifting heavy objects, or by underexertion, such as sitting in one place for too long. Whatever the cause, back pain is very unpleasant. Good, correct posture and regular training are ways to prevent it.
Poor posture hurts
It’s hard to believe that chronic back pain can stem from something as ordinary as poor posture, but it can. Poor posture creates tension in the muscles and tendons, which is what causes the back pain. Good, correct posture keeps the body in the right position and reduces tension in the muscles.
Try this simple alignment test. Standing, you’re in a position where you could draw an imaginary straight line from your ears through your shoulders and hips to your ankle. Sitting, your ears, shoulders and hips should be in one line.
Good posture keeps the three smooth curves of the spine in balance and lets the back muscles support the back without extra strain.
Why do muscles need to be strong?
Some people wrongly assume that only the back muscles need to be strong to prevent pain. In fact, strong lower back muscles are not as important as abdominal muscles in good condition.
The abdominal muscles work together with the back muscles to stabilize the spine so that it stays in a neutral position. If the abdominal muscles are weak, your back muscles have to compensate when you lift something or play sports, which can lead to a displaced spine.
Other muscle groups that affect a healthy, pain-free back are the side muscles and the muscles at the front of the thigh, also known as the quadriceps. If you make these leg muscles do most of the work while you lift something, the strain on your back can be great and even dangerous.
Exercises your back loves
A partial sit-up, in which only your head and shoulders come off the floor, strengthens the abdominal muscles and gently stretches the back. It improves flexibility and benefits both the front and the back of the body at the same time.
Aerobic exercises such as walking, cycling, cross-country skiing, stair climbing and training on a stepper are good for the quadriceps and other muscles. They also benefit the cardiovascular system.
Remember: if you have back pain, consult your doctor before starting an exercise program.
If you want to reduce the risk of back pain, do exercises that improve the flexibility, strength and endurance of your abdominal, back and leg muscles. These exercises can also be done at home without extra weights.
Make it a habit to train every day, and you can reward yourself with a life free of back pain.
Author: Turg.Fitness.ee
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