Back Pain - Exercises

TIPS AND FACTS about: Exercises for the back and sports

Stretch Every Day to Relieve Lower Back Pain

Many of my patients who suffer from back pain tell me not to bother showing them stretching exercises, that they either don’t have the time, or will forget to do them… Excuses, excuses! I know how difficult it is to have the discipline to do exercises every day. You want to be like “everyone else” and just go about your business without bothering about having to do exercises. Trust me, I understand. But you also want to be pain free and once you incorporate exercises in your daily routine, you’ll see that it was worth it.

Taking the habit of stretching every day is not time consuming and the benefits after a few weeks could truly surprise you. And, if you’re willing to do stretches twice a day, even better!

If you haven’t done any such stretching in many years, start very slowly. You should not feel pain.

Go to the following link for one great and very simple stretching exercise you can do every day: http://www.espalda.org

Read the “Rules for performance of exercises” on the website before you begin and/or consult your physical therapist.

Feet, Shoes, Sports, and Back Pain

If the foot function is not optimized, in other words, if something is not quite right with your feet when you walk for long distances, stand for a long time, or exercise (on your feet), this will affect your entire body and could easily cause an injury not only in the feet or the lower limbs, BUT ALSO IN THE BACK. You’d be surprised how many problems can be solved and pains made to disappear by wearing the proper sports shoes.

Every time you slam your foot on the ground you send a shockwave through your body. Shockwaves, when repeated and not properly absorbed, are damaging to joints (ankles, knees, and SPINE). A good sports shoe helps absorb the shockwave while normalizing foot function. Many joggers have LOW BACK PAIN simply because they are wearing the wrong running shoes!

Different people have different feet and, especially when they exercise, need to wear the right shoes in the right size. If you have high-arched feet they are rigid, and you need shoes with more cushioning. If you have low-arched or flat feet they are too flexible, and you need a more rigid shoe (motion-control) to hold the foot in place and avoid injury. Wearing the right shoes will protect not only your feet, your ankles, your knees and your hips but ALSO YOUR ENTIRE BACK.

Additionally, you need to wear the right shoe for the right sport if you want to avoid injury and reduce the probability of BACK PAIN. Running shoes are not meant for playing squash, for instance. They are not designed for the same type of surface or the same type of moves. Take the time to go to a specialized store and ask for advice. Specialized sports shops usually have knowledgeable salespeople. Let them guide you.

Size is just as important. Sports shoes should not be too tight or too loose. You should be able to wiggle your toes and there should be a whole thumb-width between the longest toe and the end of the shoe. And the heel should not slip and rub when you walk or run.

Sports shoes wear. If you train with “old” sports shoes, no matter how comfortable they are, they are not doing what they were designed for in the first place any more: stability, cushioning, and motion-control. Failing to replace sports shoes in time is a major cause of injury. If you exercise very often, you should have two pairs of shoes and alternate them. If you exercise often – more than twice a week - and only use one pair of trainers, it is advisable to replace them every year. If you exercise two to three times per week, it is advisable to change your trainers at least every two years.

Don’t buy cheap imitations. A good sports shoe is expensive but worth it.

If you’re interested in the subject, you may want to read what the American Academy of Podiatric Sports Medicine has to say about it on this page: http://www.aapsm.org/selectingshoes.html

For more on running shoes (choosing, fitting, etc.):
http://www.epodiatry.com/running-shoes.htm

(These are not sponsored links)

Swimming: Good or Bad for Back Pain?

When there are no injuries, no severe spinal deformities, or advanced degenerative processes, when the only problem causing back pain is weak muscles and prolonged and/or repeated bad posture (85 to 90% of cases), SWIMMING REGULARLY IS AN EXCELLENT CHOICE OF PHYSICAL ACTIVITY.

Swimming strengthens the back, the entire back, and it does that symmetrically. In fact almost every muscle in your body is working when you are swimming. Additionally, this sport constitutes an excellent cardio-vascular form of exercise while being kind to your joints.

WHICH SWIMMING STYLE?
To help back pain, the two most recommended swimming styles are the front crawl and the backstroke. Breaststroke is not recommended as it can lead to more back pain than not, specially if you swim with your head constantly out of the water. This tends to put a great deal of pressure on the neck and it hollows the back.

If you have doubts about performing the crawl or the backstroke correctly, take one or two lessons to perfect your style in the beginning. There is no shame in wanting to do things correctly. And you will feel safer about returning to physical activity.

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