Back pain, often considered the plague of the modern age, affects all sections of the population regardless of age or occupation. While some prefer to rest completely at the first sign of pain, others favour mobility and continuing to play sports. Who is right? What should be done? Are sport and back pain reasonably compatible? Here are a few answers.<\/p>\n
There isn't one type of back pain, but different types of back pain, which can affect different areas of the spine, with varying degrees of severity, and causes that can be quite different.<\/p>\n
In some cases, playing sports is simply out of the question, either because it is contraindicated or because the pain is simply unbearable.<\/p>\n
Therefore, this article is intended for those who, like me, regularly experience lower back, upper back or neck pain, but have not been diagnosed with any serious condition, such as a slipped disc.<\/p>\n
In theory, playing sport has a beneficial impact on back pain. It helps to strengthen back muscles, improve posture, promote blood circulation, and stimulate the production of natural painkillers such as endorphins. Physical exercise can also help to reduce stress, which is a common cause of back pain.<\/p>\n
Not all sports have the same effect on the back, and care should be taken with the activity you choose. Non-impact practices such as walking, swimming, yoga, pilates, or gentle gym work should be favoured. These activities strengthen the back muscles and improve posture without placing excessive strain on the spine.<\/p>\n
The sports to avoid are those involving sudden movements, twisting of the back, jumping, impacts, or changes of direction. These notably include racket sports (tennis, padel), team sports (basketball, rugby), combat sports (judo, boxing), and board\/watersports (skiing, stand-up paddleboarding) which tend to aggravate the pain.<\/p>\n
Depending on the level of pain, and taking precautions, sports such as weight training or running can be practised. I may offend certain beliefs by stating this, but I draw this from my personal experience. If one practises these two activities while listening to one's body, it can have a very beneficial effect.<\/p>\n
When weight training, you should work with light loads or isometrically, after having warmed up thoroughly.<\/p>\n
When it comes to running, you might consider a short run (less than 10 km) at a moderate pace, avoiding hard surfaces where possible and wearing shoes with good cushioning, such as the latest models Asics Nimbus<\/a>. If the pain prevents you from running properly, you can fall back on the cross-trainer, which avoids impact.<\/p>\n If you do not know what is wrong with you, you must first consult a doctor to be diagnosed and make sure that you are not suffering from a severe illness. Next, it is important to choose a physical activity suited to your level of fitness, and accept training in a \u201crelaxed\u201d way without seeking to push your limits or achieve high performance.<\/p>\n If you are tempted to use anti-inflammatory drugs to better withstand the pain and to be able to train more easily, I strongly advise against it. Indeed, anti-inflammatory drugs disrupt the pain signals sent by the body, and that is how you risk making the situation worse. On the contrary, you must learn to listen to your body, to manage the pain when it is bearable, and to know when to say stop when it becomes necessary.<\/p>\nSport and back pain: precautions to take<\/h2>\n