said that you have been impressed by back pain, which seems to hinder everything. This is a very common situation. The National Institutes of Health estimates that approximately 80% of American adults experience low back pain at certain times.
Whether you should exercise depends on the type and severity of back pain. (Source: Getty Images / emiliozv) During the working day, you may sleep well or you can sit on the table and chairs. Or pain can cause you to pause your regular exercise program to prevent it from getting worse.
How Sports Help Prevent Injury
But experts stress the importance of staying active - both help to recover from current injuries and prevent future injuries. Chris Reinbold, a California physiotherapist, says that exercise is a necessary condition for treatment and recovery as long as you have pressure on the stress and the range of motion.
looks a bit counterintuitive, but staying sedentary may cause more pain, says Adam Fritsch, physical therapy therapist at Arizona's Athletico. Bed rest can also cause other problems, including depression, muscle loss and leg thrombosis.
A weaker back or core muscle may be the first cause of pain. If you feel that you need to give your body some time to recover from the injury, then do it, but limit it to no more than two days, Reinbold said seconds. “Once this happens, exercise and exercise must return to their previous level of activity,” he said.
Before you have a backache
First, don't expect to jump back to where you left off. Fritsch said that relaxing your daily work is a good rule of thumb. He said, you will want to pay attention to the way you act, not to make the action more painful, he said.
Forgot to pursue high weight or high repetition, Reinbold said. During this post-injury, you will want to learn about Reinbold's so-called "low level" things, such as hip and spine segmental activity and control.
Your ideal workout should be a mix of building strengths according to a health care magazine published in 2016Papers, flexibility and aerobics. Additional mus According to the author of the paper, increasing strength will support your spine, adding flexibility will benefit your range of motion and aerobic exercise will increase blood flow to the back, which promotes healing and reduces stiffness.
Frisch recommends starting a 10 to 15 minute aerobic warm-up to boost your heart rate. “Once the body is warm, the forward movement will become easier,” he said.
Your doctor may also suggest that you exercise yourself. Or, if you are a type that requires more guidance, physiotherapy is another option that can help you gain the confidence and knowledge you need to get back to the gym. “Physicists can also answer specific questions about pain and offer a personalized “recovery exercise” program,” Fritsch said.
Practice different types of back pain
The type of back exercise you should and should not do depends on the type of injury and pain you experience. Although the recommendations below can help people with mild or moderate back pain, be aware that the type of pain you experience is unique to you and that each patient's response is different.
If you feel pain anywhere outside your back, Frisch says that because of leg pain or numbness, other parts of the body are numb, and must be evaluated by a physiotherapist or doctor before entering these exercises. .
As mentioned earlier, these exercises can also help prevent certain types of back pain from recurring (depending on the cause of the condition) n first). So, for example, if you find yourself prone to lower back pain, then even if you don't have pain, make sure your daily routine improves.
1. Lower back pain
Mild or moderate low back pain, no specific exercise is unrestricted, but you should pay close attention to how your body responds to exercise and make changes when things happen. Don't know where to start? Trying tough pull
studies have shown that this can relieve pain and increase activity. A study published in the Journal of Strength and Regulation Research in 2015 found that this is mostly true for patients with solid extensor strength and endurance and low pain intensity levels.
Reinbold recommends focusing on hip motion and thoracic mobility, such as Brettzel, 90/90 sitting and squat. Breathing is also important.
Try Reinbold's movements: Place the pointer and middle finger in the hip bone and place the thumb in a soft position between the hips and the ribs. Breathing at the bottom of the pelvis with your hand to prevent excessive chest rise. Consider breathing to expand your suitcase in all directions, not just forward and backward. When you exhale, try to maintain the pressure you create.
2. Upperand mid-back pain
For mild pain, the focus is on strengthening the back chain, which consists of the muscles at the back of the body, Frisch said. He said, try the line, overhead press, lat pull down and deadlift. In addition to strength training, you will also say Frisch, so you want to work on the move to help you feel better when you move. Try the child's posture and chest stretching.
3. Pulling the muscles on the back
Frisch said that before you go back to the gym, focus on fixing everyday movements, such as bending over shoes and putting on socks. “Once you feel you can resume your daily exercise, you can go back to the gym,” he said.
4. Muscle spasms on the back
The method here is similar to the method of pulling back muscles: before you do weight training, start with daily movements - such as squatting and bending, Frisch said.
5. Pregnancy back pain
In the second half of pregnancy, three times a week low-intensity exercise has been shown to relieve pain, a study published in the 2008 Review of Musculoskeletal Medicine. Other activities that may be helpful include pelvic tilt, knee pull, straight leg lift, contracture, lateral straight leg lift, Kegel exercise, and aerobic exercise in the water.
You can also benefit from a good stretching exercise that is full of stretch. Pregnant women. Frisch said that many pregnant women can safely continue their pre-pregnancy exercise, but added that it is best to get permission from a doctor.
