Sports are good for the spine. Choosing a sports section for a child

Looking ahead, we can say one thing - playing sports with diseases of the spine is generally quite acceptable.

Of course, illness can force a person to abandon their favorite sport. Refusing to obey the circumstances and continuing to study, you need to know that the disease can take an acute form.

Certain sports, such as weightlifting, high jumping, wrestling, javelin or hammer throwing, put a lot of stress on the spine.

This also applies to tennis, badminton and golf, that is, those sports where you have to turn your torso sharply during the game. Despite the risk, many people with spinal disorders continue to play tennis or golf and do not feel that their condition has changed significantly.

Skiing from the mountains should be avoided. On the one hand, it does not have a super-strong healing effect, on the other hand, there is a significant risk of injury to the upper and lower limbs as well as the spine.

So it's worth trying to find suitable view sports that would not worsen the condition of the spine. The aforementioned tennis, badminton, and others develop the flexibility of the spine and the strength of the back muscles and therefore can be recommended during periods of a calm course of the disease.

Hockey and football also pose a risk to the spine due to jolts, shocks and falls. To prevent injury, it would be much better to reduce the emotional intensity of the competition in order to give it the character of a Game in the true sense of the word. However, it is not uncommon for participants to get carried away, leading to extreme tension. physical strength and will and increases the risk of injury.

For some athletes, spinal diseases are associated with a deterioration in their capabilities, and thereby a decrease in results in competitions.

Team sports such as football and ice hockey are unsafe for spinal injuries due to the often high pace of play and frequent collisions. This means that persons with spinal disorders are certainly at significant risk, in particular as the nature of both sports and the focus on the game lead the athlete to forget about the need to protect the back.

In general, we can say that a person with a spinal disorder should give up such sports. Golfers and tennis players have to make sharp and strong turns of the body, which, no doubt, can provoke an exacerbation of the disease. At the same time, many people get great satisfaction from such sports and claim that they can do it without harmful consequences for the spine.

Swimming - perfect view sports for diseases of the spine. During swimming, all muscle groups work and, accordingly, strengthen. In water, the load on the spine is minimal, the movements are soft. With the help of swimming, you can significantly strengthen the muscle corset of the spine, lose excess weight, increase the overall vitality of the body, as well as get a huge boost of energy and positive emotions.

Injuries while swimming are extremely rare, as collisions and backstabs in the water are very rare. The exceptions are jumping into the water, and especially head down, and ESPECIALLY into natural water bodies. Diving with your head in natural bodies of water is extremely dangerous, since at shallow depth or in the presence of an underwater obstacle you can get serious injury to the neck or spine, up to disability and death!

Also, for people with spinal diseases, jogging and jogging on soft ground, walking in the forest, cycling, swimming or skiing, and above all, skiing are recommended. When skiing downhill, the risk of falling increases with unpleasant consequences for the spine.

During skiing or hiking, the most convenient way to store food and equipment is a backpack. It is ideal when you need to carry something over long distances. The load on the back in this case is minimal, since the load is located at the back and the vertebrae and back muscles do not strain much.

Running and walking are two very suitable forms wellness activities for people with diseases of the spine. It is best to run on a track with any soft and level ground in sports shoes(desirable running shoes) with a soft and flexible sole. A hard sole increases the risk of injury to the legs, feet and spine.

Skiing is another recommended sport for its powerful health benefits. They enhance blood circulation, well stimulate the activity of the heart, lungs and muscles. The skeletal bones also have a beneficial effect.

However, if you have absolutely no time for sports and gymnastic exercises, or you are simply too lazy to spend time on sports, we recommend that you periodically undergo a course of therapeutic massage and myostimulation, which has a similar effect to sports, although much less pronounced. You can look like a therapeutic massage and myostimulation, for example, in our medical center.

Herniated disc and sports - are these concepts compatible? Sports activities in some cases cause intervertebral hernia, but at the same time, some of their types are the basis of the basic therapy of the disease.

Contraindicated sports for intervertebral hernia

Any excessive stress on the spine is a provoking factor for the development of hernias. Particularly dangerous in this regard are exercises accompanied by an axial load on the spine - this is when the force vector is directed from the head to the pelvis, therefore, the following sports are immediately excluded:

Weightlifting. Especially barbell presses (deadlift) or dumbbells while standing or sitting, including kettlebell lifting;
Some species athletics- long and high jump;
Active sports related to running or prolonged upright position - football, volleyball, basketball, skiing;
Body-building;
Marathon walking.

Don't be discouraged if you are a sports fan - there are several systems sports exercise, occupations which will not only not harm your spine, but will also strengthen it, which is one of the methods of treatment and prevention of herniated discs.

Pilates.

Named after the founder, this system is quite effective and safe for spinal diseases. It is based on the principle of training the back muscles to strengthen the muscular corset and support the spine. Pilates is conventionally divided into three groups:

Floor workouts - lying or sitting;
Pilates using sports equipment;
Exercises on sports equipment. Pilates simulators do not have a rigid fixation, as a result, they develop good balance and strengthen small muscles back.

During Pilates classes, a person learns to correctly distribute the load on all muscle groups, unloading the spine. In parallel, there is a strengthening deep muscles, which eliminates the hypermobility of the vertebrae - one of the causes of protrusion. "Soft" loads during Pilates allow you to relieve muscle spasms responsible for the exacerbation of the disease. This, in turn, leads to an improvement in the trophism of the paravertebral tissues and an increase in regeneration.

Aqua aerobics and swimming.

Swimming, in conjunction with other activities in the pool, has the most positive effect on herniated intervertebral discs.

First, a body immersed in water significantly loses weight (Archimedes' law), which sharply reduces the axial load on the intervertebral discs.
Secondly, the feeling of weightlessness relieves maximum amount muscles, including the muscles of the back. Removal of spasm leads to improved blood flow in the area of protrusions, activation of defense systems.
Thirdly, the active work of the ligamentous-articular apparatus helps to strengthen the ligaments of the shoulder and hip joints, which are important fixing points of the entire muscular corset and the muscles of the back in particular.

Swimming is indicated in the recovery period after. In addition, swimming develops respiratory system, which provides oxygen to the entire body. They should be practiced no more than 2 hours a day. The rest of the time, use the machine to strengthen your back muscles to form a strong muscle corset.

Fitness.

There are no contraindications to fitness classes for herniated discs of the spine. Fitness classes are very similar in structure to physiotherapy exercises(Exercise therapy). A staged approach to classes is practiced:

At the first stage, the skill of stabilization is formed by synchronizing intermuscular interaction. For this, a special sphygmomanometer cuff (pressure measuring device) is used. The task is to maintain a certain level of pressure in the cuff when performing a set of exercises. For example, hyperextension on the floor must be performed at a pressure of 70-80 millimeters of mercury. Exercises on the back are performed at a pressure of 30-50 millimeters of mercury.
The next stage, the exercise is transferred to the simulators. The tasks are somewhat more complicated - forces are added with the removal of movement beyond the anatomical limits. An example would be wide arm swings while lying on your back on a bench.
The ultimate goal is to form the stability of the spine: at home, while playing sports, at work.

Among the useful activities included in some exercise therapy trainings, fitball is also included. It should be noted the positive effect of the use of balls for intervertebral hernia - mainly a strengthening effect. Additionally, fitball exercises can be used as reinforcing the effect of pre-workouts.

However, fitness does not solve all problems. Full stabilization is not possible without training the “secondary stabilizers” function. Muscles are included in this concept. abdominal, longest muscle back, muscles shoulder girdle.

Strength exercises.

The following exercises will help strengthen the muscles of the back and other muscle groups, increase their tone and increase endurance:

On the abdominal press - lifting the legs while lying on the back or twisting the trunk with traction elements. The technique is as follows: you lie on an inclined board with your feet up - your feet are fixed, your hands behind your head. With the elbows of your hands, alternately strive to reach the comb ilium from the opposite side. It is necessary to try to achieve the maximum amplitude for better stretching back muscles.
Hyperextension. You can perform them on special simulator, but you can get by with a simple "goat". This exercise ideally loads the back extensors, which are largely responsible for stabilizing the spine. Some exercise therapy instructors consider hyperextension to be the main exercise for herniated intervertebral discs.
Pull-ups narrow and wide grip on the horizontal bar.
Bench press. With a spinal hernia, it is better to use a press with an empty bar or with a minimum load - the main task is not to load the muscles, but to teach them to work correctly, to form muscle memory.
Thrust with top block behind the head allow you to put a load on the muscles of the shoulder girdle and significantly loosen up the spine. This adds a pulling effect. The rods of the horizontal block have a similar effect.
Exercises on the arms and shoulders in general can be done without restriction, with the exception of those that are accompanied by a pronounced axial load (that is, barbell presses, deadlift CANNOT be performed!)
From exercises with dumbbells, swinging with dumbbells to the side or above you can be useful, but only in a reclining position or completely lying down.
Exercise bike classes. It is advisable to use special modifications of exercise bikes, where the person is in a semi-recumbent position. At the same time, the muscles of the legs and pelvis are actively working.

What simulators can be used

rowing machines effectively strengthen the back muscles and are safe for herniated discs

Exercise machines for strengthening the muscles of the back used by people with spinal diseases must have special supports, incline bench, adjustable load. They are classified into several types depending on the mechanism of action:

The simulator for strengthening the muscles of the back by hyperextension ("twist", rowing) allows from session to session to increase the load on the skeletal muscles and gradually increase its tone;
Vibration models exert monotonous pressure on the skin. Dosed vibration accelerates the processes of tissue and organ repair at various levels spinal column.

The "Gravitrin" couch deserves special attention, which appeared in recent times on the market. It is an autogravitational device. Its regular use allows you to significantly stretch the spinal column and prevent formidable diseases of the spinal column (sciatica, lumbago, osteochondrosis). The couch is one of the most effective ways to strengthen your back muscles when used while exercising.

Bodybuilding and herniated disc

If you want to engage in bodybuilding, pay attention to the prevention of intervertebral hernias, because if they occur on sports career have to give up. Many professional athletes left the profession just because they did not pay attention correct execution exercises with a load on the spine.

Strength machines to strengthen the muscles in bodybuilding should be used with caution. The loads increase gradually from session to session, but not through pain. The first task is to treat diseases of the spinal column. Build-up muscle mass secondary.

Always control your posture when doing deadlifts, squats and barbell lifts;
When the load on the spinal column increases, tighten the abdominal muscles - this will partially redistribute the load;
Straining lumbar muscles when doing these exercises, you fix the spine and limit the hypermobility of the vertebrae.

What everyone needs to remember

You must always remember that movement is life. Physical inactivity is one of the reasons for the development of intervertebral hernias, therefore it is necessary to conduct active image life - moderately engage in sports, daily walking, use professional simulators to strengthen the muscles of the back.

But you should not rush from one extreme to another - an attempt to achieve a cure for the pathology of the spinal column as soon as possible can become a "disservice". After all, excessive loads can also lead to a herniated disc. Therefore, it is worth looking for a middle ground so as not to get sick and find an opportunity to play sports.

Any excessive stress on the spine is a provoking factor in the development of an intervertebral hernia. Particularly dangerous in this regard are exercises accompanied by an axial load on the spine, when the force vector is directed from the head to the pelvis.

All physical activities to strengthen the back muscles (including on sports equipment) are carried out only during the period of stable remission. It is best to plan the training program in conjunction with an experienced doctor. Pain syndrome is a reason to limit the intensity of exercise or completely abandon it.

The most effective way to prevent back pain is through regular exercise! A good muscle corset and sufficient flexibility of the spine are the basis for the prevention of back pain. Sports activities for diseases of the spine are often quite acceptable, but with a very big caveat and correct selection kind of sport. Of course, illness can force a person to abandon their favorite sport. Refusing to obey the circumstances and continuing to study, you need to know that the disease can take an acute form.

Some sports, such as weightlifting, high jumping, wrestling, and javelin throwing, place very high stress on the spine. Many athletes with spinal diseases are associated with a deterioration in their physical capabilities and a decrease in competition results.

The ancient Greeks said: "Pain is the watchdog of your health", this is a kind of "SOS" for human body... Therefore, listen carefully to yourself during and especially after sports. If there is a pain in the head, heart or spine, you must try to remove it at the very beginning - change the position of the body, take a walk, do exercises remedial gymnastics... If there is pain in the arm, leg, back, if you feel discomfort after some kind of physical activity, this indicates that the first clinical signs of osteochondrosis of the spine have appeared. It is necessary to take timely measures, otherwise the pain will cause a whole range of changes in the body, which will require further serious treatment.

Hockey and football also pose a risk to the spine due to jolts, shocks and falls. Team sports are unsafe for spinal injuries due to their often high pace of play and frequent collisions.

This means that persons with spinal diseases are certainly at significant risk, since the nature of such sports and the concentration of attention on the game lead the athlete to forget about the need to protect the back. In general, we can say that a person with a spinal disorder should give up such sports.

Alpine skiing sports are among the most traumatic even for normal and quite healthy people... Descending from the mountain, even with proper cushioning with legs or balancing on a board, does not save one from multiple microtraumas of the spine as a result of every second compression (squeezing) of the vertebrae along the vertical of the entire spinal column of a skier. What can we say about those who suffer from diseases of the spine.

In this case, skiing down the mountains should be avoided. On the one hand, it does not have a super-strong healing effect on the body, but on the other hand, there is a significant risk of injury to the upper and lower extremities and the risk of falls increases with unpleasant consequences for the spine.

Tennis, badminton and golf develop the flexibility of the spine and the strength of the back muscles and therefore can be recommended during periods of calm disease. However, do not forget that for people suffering from diseases of the spine, these sports are already fraught with unpleasant consequences, since during the game people have to sharply turn their bodies in different directions, both along the axis of the spine and making various bends in all directions, which, without doubt, can provoke an exacerbation of the disease.

Despite the risk, many people with spinal problems continue to play tennis or golf and do not feel that their condition has worsened significantly. At the same time, many, getting great satisfaction from practicing such sports, begin to visit doctors and visit a massage therapist.

From the point of view of spinal safety, jogging is not the most preferable sports activity, because running causes a strong concussion of the whole organism. In every stride there is a flight phase when both feet do not touch the ground and the body seems to float in the air. When one leg lands, it is loaded with a load five times the body weight. If you weigh 75 kg, then the load on the foot upon landing will be 375 kg.

With each step you "throw" your spine upwards as if you are stretching an accordion, straining tendons, muscles, and upon landing, the spine compresses and presses each vertebra on the intervertebral discs, a huge load also falls on the knee joints.

If you cannot imagine your life without jogging, then jogging on a soft ground is recommended for people with spinal diseases. Avoid running on hard surfaces. It is best to run on a sawdust-covered track or on any other soft and level surface, in sports shoes with a soft and flexible sole. Use shock-absorbing insoles and sports shoes that reduce shock to the spine. A hard sole increases the risk of injury to the legs, feet and spine.

Nowadays fashionable shaping can lead to severe complications of osteochondrosis of the spine. Almost every woman after 30 years has pathological changes in the spine, and unregulated physical exercises, increasing them, can bring harm, not benefit. There are movements, such as rotation, which are simply antiphysiological in nature and lead to the fact that intervertebral disc begins to twist and burst.

Therefore, before you decide to improve your figure, you need to contact a chiropractor. It is enough, depending on the physiological curves of the spine of a particular person, to exclude some exercises, and there will be no harm from these exercises.

Walking in the woods, cycling, swimming or skiing are very suitable forms of wellness activities for people with spinal disorders.

Swimming is an ideal sport for people with back and spine pain.

In water, there is practically no load on the spine, movements are usually soft, injuries do not happen often, since collisions and blows to the back in water are very rare.

Skiing is another recommended sport for its powerful health benefits. They enhance blood circulation, well stimulate the activity of the heart, lungs and muscles.

The skeletal bones also have a beneficial effect.

You can also practice the following sports and gymnastics:

Thus, each of those who suffer from back pain should try to find a suitable sport that would not worsen the condition of your spine.

22 Aug 2019

Today there are many different options for those who decide to go in for sports. Most people believe that any kind of exercise is good for the body, but this is not always the case. Naturally, systematic exercises with the right type physical activity able to heal.

After hours in traffic or on sedentary work, injuries easily occur, since active physical rest usually begins without preparatory warming up. However, if someone sees this as a reason to evade sports, this is not about that. You need to be engaged in almost any kind of sport, without prejudice to the spine.

However, this requires moderation so that attention to your body does not turn into harm to it. And the existing problems with the spine should receive the recommendations of a specialist who will select individually exercises that are useful not only from the point of view general health but also in particular for the spine. It is these exercises that can be performed not only with pleasure, but also with benefit.

Walking

Jogging may not be for everyone, but walking has no contraindications. It also has the virtues of running without the unwanted downsides. In addition, it is an effective fat burner. Almost nothing is needed for classes, except, perhaps, a pair of comfortable shoes.

Water sports

Swimming can be practiced all year round. Doctors recommend it both for restorative action, and in the event that there are problems with the spine.

Swimming can help stretch the spine, which helps to improve its health. However, people with severe lumbar lordosis should be aware that when swimming, the back bends even more, which can cause pain and deterioration of the spine.

You can also do water aerobics, which has quite a lot of fans. It is especially indicated for people suffering from joint diseases, since water allows you to eliminate the load on them.

Fitness

Fitness has different levels, degrees of activity, and in general, it is so versatile that it is recommended for almost all people. There are no harmful to the spine power loads, there are no such active movements that they can harm.

The set of exercises should include elements that are not accompanied by blows and jolts that negatively affect the spine. In any case, you need to exclude jumps, bends and turns performed at a fast pace.

In general, fitness is good for developing joints, the main thing is not to overdo it so that instead health-improving effect don't get destructive.

Jogging

Today, this sport still has fans, although not as much as before, since over the past decades, many more useful, interesting and enjoyable types of physical activity have appeared.

Despite the widespread belief that running has only advantages, this is far from the case. These are tense movements in which the bones "crunch" every time the leg hits the ground, as a shock wave acts on the spine. Exercises for many years make runners' joints unusable.

However, if the decision is still in favor of running, you need to choose springy sneakers and not run on paved paths. Before jogging, be sure to warm up and stretch lung muscles charging.

Sport games

Active sports where a lot of sudden movements, such as rugby or football, can hurt your spine. Probably, this will surprise some, but quiet games, such as croquet, bowling, golf, are also prohibited, since you need to stand there for a long time and bend over many times. Tennis and squash are even less useful, as both rely on repetitions and harsh movements that put stress on the back.

Spine problems can be a concern today for both the elderly and younger people. Unfortunately, sometimes scoliosis, osteochondrosis and other diseases of the musculoskeletal system become an obstacle to practicing your favorite sport.

Of course, sports involve a lot of stress on the spine, but this does not mean that you have to stop all training.

You can consult an experienced doctor or sports coach in order to choose the appropriate type physical exercise... With this approach, playing sports will only benefit your spine.

Kinesio taping is one of the methods used in sports and restorative medicine (rehabilitation). An elastic tape is applied to the damaged area. This tape is specially adjusted for the patient, taking into account the mechanism of movement of the affected area.

Certain sports are unsafe for people undergoing spinal treatment. For example, weightlifting, wrestling, high jumping or javelin throwing are directly related to enormous stress on the spine. People with spinal problems should avoid team sports where there is a risk of falls, bumps, bumps and collisions, and a high pace of play.

No less dangerous are seemingly harmless types - Latin American dances, badminton, golf and tennis. The fact is that in the process of dancing or playing, the athlete must sharply turn the body, and this increases the likelihood of complications. In addition, it is worth giving up skiing from the mountains, which can lead to injury to the spine, upper and lower extremities.

Horseback riding is not a good idea if you have back problems. This sport is quite traumatic, especially at the training stage, because if there is a risk of falling off the horse. During riding, a large shock load is applied to the spine.

Swimming. Swimming is the best choice for diseases of the spine. In water, the load on the ridge is minimal, while soft movements can strengthen almost all muscle groups of a person, get rid of extra pounds and increase vitality. However, our recommendations do not apply to diving, dangerous for the back, water, especially head down.

Jogging and walking. These forms of wellness activities are also great for people with spinal conditions. The time and place of training are selected individually: some people love to run in the morning, while others prefer to go jogging in the evening in order to have a good sleep after training.

It is important to consider the quality of running or walking sports shoes, because improperly selected sneakers can worsen the condition of the legs, feet and spine. Choose running shoes with a soft and flexible sole. The route should be on a soft and level surface, for example, jogging in the forest is recommended.

Yoga. Eastern types of gymnastics exclude a negative impact on the spine. During training, slow stretching and gradual muscle tension are assumed, and great attention is also paid to breathing techniques that provide oxygen to the entire body.

Sports activities for people who have spinal problems are perfectly acceptable. However, it is necessary to exclude traumatic sports that involve heavy loads. Best views Spine sports are soft ground jogging, walking, swimming and yoga.