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Regular exercise can help keep you healthy, but it can lead to injuries. In particular, care must be taken as back pain can become chronic if left unattended, and can lead to lumbar disc disease or stenosis. According to data from the Health Insurance Review and Assessment Service, about 2.1 million patients visited the hospital last year with a lumbar sprain complaining of severe back pain.
With the activation of online media and sports club activities, many people can access various types of physical education, but those who have suffered back pain during exercise or have received treatment should choose the exercise carefully. What exercises should I avoid if I have back pain?
◆ Exercises that require reflexes & back twisting exercises
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Good and Bad Exercises for Back Pain [자료=나누리병원 제공]
Sports that require reflexes, such as table tennis and badminton, can make the pain worse. It is something to avoid if you have back pain because you have to hit the opponent with a momentary reflex of a ball that does not know where it will fly. This is because a sudden change in posture during exercise can cause damage to stiff muscles or ligaments by applying great force to them. In particular, the risk of injury is higher because the general public does not make the body suitable for the game through regular strength training and stretching like athletes do.
In addition, you have to swing the pole to pass the ball to the opponent, so you constantly twist your back, which can put a strain on your back. Bowling or golf, which twists the lower back in only one direction, should also be avoided if you have lower back pain.
Lumbar sprain is one of the most common back problems that can occur during sports activities. It refers to a condition in which pain occurs due to damage to the ligaments, the fibrous tissue that connects the bones of the lumbar (lumbar spine) region. Director Lee Jun-ho of the Spine Center at Incheon Nanuri Hospital said, “If you are not active and live in the wrong posture, your muscles will shorten and weaken. It’s fine, but if the pain persists for more than a week, it’s better to go to the hospital and get a detailed examination.”
◆ Preventing back injuries by stretching the pelvis before exercise
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Pelvic stretches can help keep your back healthy [자료=나누리병원 제공]
To avoid back injuries, you need to stretch enough before exercising. Most people think that stretching the back is enough, but it is also important to loosen the iliopsoas muscle located in the pelvis well. The iliopsoas muscle is a large and long muscle that connects the upper and lower body and is involved in body movement. If the iliopsoas muscle is damaged, the pain will come down to the lower back as well as the buttocks, so you must stretch enough before performing a sudden movement such as table tennis or badminton. If you usually sit for a lot of work, your iliopsoas may be shortened.
Jun-ho Lee, director of the Spine Center at Incheon Nanuri Hospital, said, “A lot of injuries occur when you suddenly use muscles that you don’t normally use during physical exercise. Stretching before exercise as well as regular exercises that strengthen the back muscles can lower the risk of injury.”
One of the most effective exercises for lower back health is walking. It can be done easily at any time and helps strengthen the back muscles. Walk at a faster pace than usual and do it at an intensity that makes you sweat after exercise. The nasolabial walk can harm your back health, so keep your back straight and walk in a straight line. Swimming is also good for back health. However, Director Lee Jun-ho said, “I prefer free and backstroke rather than butterfly.”
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