Most appropriate sports for lower back pain

The prevalence of low back pain O lumbago she's very tall: It is estimated that until 80% of people will experience low back pain at some point in their lives. Although only a minority will suffer more serious problems in this area of ​​the spine, the rest will have their quality of life affected. Nevertheless, should we resign ourselves? No way. There are some basic measures that are very useful.

The main idea is to discard the concept of rest and favor activation, since he physical exercise It is the best remedy against low back pain. “Lo que se debe hacer es intentar mantenerse lo más activo posible, evitando situaciones y posturas que provoquen más dolor y pasando el menor tiempo posible en la cama”.

If the pain has already appeared, you can consider taking some anti-inflammatory analgesic (such as ibuprofen or dexketoprofen), apply calor local, use a elastic lumbar faja, resort to the physiotherapy and, above all, “intentar mantener una actividad lo más normal posible”.

La mejor prevención implica “mantener una buena tonificación muscular con un ejercicio diario saludable, controlar el exceso de peso y evitar posturas y deportes que sobrecarguen la columna”.

Causes of low back pain

Low back pain can be the result of a variety of factors, ranging from traumatic injuries to chronic medical conditions. Some of the most common causes include:

• Skeletal muscle injuries: Excessive effort, Lifting heavy objects incorrectly or making sudden movements can cause muscle strain or ligament strains in the lower back region..
• Disc herniation: When soft material inside an intervertebral disc shifts and puts pressure on surrounding nerves, can cause lower back pain and possibly radiate down the legs, known as sciatica.
• Spondylolisthesis: This condition occurs when one vertebra slides forward on the lower vertebra, which can cause lower back pain and stiffness.
• Spinal stenosis: Spinal stenosis is the narrowing of the spinal canal, which can compress nerves and cause lower back pain, especially during physical activity.
• Arthritis: Osteoarthritis, the most common form of arthritis, can affect the joints of the spine and cause lower back pain, especially in older people.
• Lifestyle factors: The obesity, lack of exercise, Poor posture and smoking can increase the risk of developing low back pain.

Symptoms of low back pain

Low back pain symptoms can vary in intensity and duration, and may include:

• Acute or chronic lower back pain: Pain may be constant or intermittent, and may worsen when performing certain activities, such as standing or sitting for a long time.
• cramps: Back muscles may feel tight or stiff, especially after periods of inactivity.
• Pain that radiates down the legs: In cases of herniated disc or spinal stenosis, lower back pain can radiate down the legs, causing tingling sensations, numbness or weakness.
• Difficulty moving or doing daily activities: Low back pain can limit mobility and the ability to perform simple tasks, such as getting out of bed or bending to pick up objects from the floor.
• Pain that worsens with certain movements: Lower back pain may increase when leaning forward, lifting objects or making sudden movements.

The best sports to treat lower back pain

Low back pain is a common condition that can be debilitating for those who experience it. Nevertheless, regular physical activity, including certain sports, can be beneficial for strengthening back muscles, improve flexibility and reduce pain. Next, Seven sports are presented that can be especially useful for those suffering from low back pain, along with its specific benefits:

• Swimming: Swimming is a low-impact sport that strengthens the back muscles and improves spinal flexibility.. Water provides support and resistance, which allows you to perform low-impact exercises that do not overload the spine. What's more, Swimming promotes good posture and relieves pressure on the intervertebral discs.
• Hike: Walking is a low-impact activity that can be beneficial for lower back pain. Walking strengthens back muscles and improves blood circulation, which can help reduce inflammation and relieve pain. What's more, Regular walking can promote overall bone and muscle health.
• Yoga: Yoga combines postures, breathing and meditation to improve flexibility, strength and balance. Many yoga poses are specifically designed to strengthen the back muscles and improve spinal alignment.. Yoga can also help reduce stress and muscle tension, which can contribute to the relief of lower back pain.
• Pilates: Pilates focuses on strengthening the core of the body, including abdominal and back muscles, through controlled, low-impact exercises. By strengthening the muscles in the core of the body, The stability of the spine is improved and pressure on the intervertebral discs is reduced. What's more, Pilates can help improve posture and body alignment.
• Cycling (indoor or outdoor): Cycling is a low-impact cardiovascular activity that may be beneficial for low back pain sufferers.. When riding a bicycle, The muscles in the legs and lower back are strengthened without putting additional pressure on the spine. What's more, Cycling can help improve lumbar joint mobility and reduce the risk of injury.
• Tai Chi: Tai chi is a practice of Chinese origin that combines soft and fluid movements with breathing and meditation techniques.. This activity promotes relaxation, coordination and balance, while strengthening your back muscles and improving spinal flexibility. Tai chi can also help reduce stress and muscle tension, what can relieve lower back pain.
• Strength training with light weights: Performing strength exercises with light weights can help strengthen your back muscles and improve spinal stability.. It is important to start with light weights and perform the exercises with proper technique to avoid injuries.. By strengthening the muscles of the back, pressure on the spine is reduced and posture is improved, which can contribute to the relief of lower back pain.