Protect your Back and Spine with these Sports Designed to Strengthen your Core

Improving your back health with physical activity will not only make you feel more agile and in better shape, but it will also help counteract the aging process of the spine, one of the most important and fundamental structures in the human body. 

The spine plays a crucial role in various aspects of our health. It is the central pillar of the body, the structure that provides a strong framework to our upper body, and the shield that protects a bundle of nerves that connects the information between your brain and the rest of your body. 

That is why it is so important to take care of our spine. Back injuries that occur with exercise include lumbar (lower back) strain, pulled muscles, neck sprains, and, rarely, stress fractures. The most common culprits are lifting weights that are too heavy and losing form. 

This kind of injury may also happen outside the exercises. Sometimes, we lift weights in our daily activities, and we do not realize we are doing it in the wrong way, compromising our spine and increasing the risk of developing serious injuries. When it comes to lifting weights in the gym, it’s imperative to start with lighter weights and gradually move up as you gain muscle strength.

This is why you should count on a spine and sports physical therapy near you that can help you maximize the process of strengthening your lower back. 

Spine Injury and Lower Back Pain – What’s the Difference?

Most back sprains from exercise occur when muscles or ligaments overstretch or tear. These internal injuries can cause pain, stiffness and sometimes muscle spasms. While some exercise-induced injuries occur with a sudden wrong or awkward move, many are caused by repetitive motion over time, like tennis elbow. 

Performing the same motion repeatedly affects one muscle group, leading to wear and tear and gradual inflammation. Repetitive motion can also cause fractures or bruising of the tissue that supports the spine. This kind of injury typically occurs in wrestling, tennis, rowing, diving, dancing, volleyball, and gymnastics.

Most serious spinal injuries occur during traumatic incidents, such as a car accident, a fall, impact sports or recreational injuries and some diseases, such as cancer, arthritis, or osteoporosis.

In resume, lower back pain refers to discomfort in the lower region of the back, while a spine injury refers to a specific trauma or damage to the bones, ligaments, discs, or nerves of the spine. A sudden impact, such as a fall, accident, or sports injury, can cause this damage. The advantage of physical Therapy can help you prevent these injuries.

These Three Sports will Help You Strengthen Your Back

1. Swimming 

Swimming is one of the sports most recommended by specialists for maintaining a healthy back. When you swim, the body is supported by the water, eliminating the element of impact common in other kinds of exercise. This means that both the spine and the joints are protected. 

On the other hand, movements and exercises performed in water will help you strengthen the back and the entire lumbar zone, stabilizing your core muscles.

2. Yoga 

The postures practiced in this discipline help correct poor postural hygiene, strengthen muscles, and improve balance and flexibility. Thanks to the correct control of breathing in each movement, yoga will also likely help you reduce stress and feel better.. 

3. Pilates 

Pilates builds strength in the muscles and joints through toning exercises, in which breathing also plays a very important role. This strength training helps improve muscle tone, increase flexibility, and correct body posture.

How to Protect Your Back During Exercises

If you do not have suffered from lower back pain but are looking to improve and strengthen your core, here are some tips that will help you with it:

  • Warm up properly before exercise: This holistic tip helps prevent injury and applies to every health field; the body’s muscles need to be primed and warmed up before physical exertion. Otherwise, your muscles can pull or tear. 
  • Watch your form and posture: A correct posture will likely reduce the risks of having a lower back injury. Always keep your back in a straight, neutral position when lifting weights. Gym guiding will help you correct your posture.
  • Perform exercises that support the spine: Lie on your back and pull your knees to your chest, then pull your head gently toward the knees for a gentle 10-second stretch. Also, reach out to your trainer for more exercises related to lower back improvement. There are a lot.

If you’re starting to experience lower back pain, avoid physical activity and rest for a day or two. Keep track of how your back feels, and if the pain does not go away, get in touch with a physical therapist. 

A professional Guide is Always Recommended

It is very important that you practice these disciplines guided by a professional who will know the movements or postures suitable for you, especially if you are a beginner. Be sure to let the teacher know if you suffer or have suffered from some kind of pain so that they can adapt their recommendations accordingly. 

When it comes to what is best for the spine, it’s true that there are some sports to avoid. It is recommended to avoid any impact on sports like running, tennis, soccer, etc.. Sports that involve lifting a lot of weight can cause pressure on the spine. However, sports like the one mentioned above will help you improve the muscles of your back, decreasing the chances of getting an injury that can compromise your back.

If you are looking for spine and sports physical therapy, Injury Assistance Network can help you locate the perfect place and have professionals available to you. Our specialists will help you correct your posture, increase strength and flexibility, and tone the muscles.


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    Protect your Back and Spine with these Sports Designed to Strengthen your Core