Physical Activities With Spinal Conditions
Spine disorders are prevalent in adults, with low back pain being the most common disorder affecting the lumbar spine. According to the World Health Organization, 619 million people globally have low back pain. Meanwhile, others are living with cervical spine disorders such as spondylosis or degenerative disc disorders. A spine condition means learning to live with constant pain and moving carefully to avoid triggering pain, which can affect one’s quality of life and working conditions.
Still, those with spinal conditions should do some form of physical activity to improve overall fitness and mobility. When done correctly, exercise and stretching can also help temporarily relieve pain, so incorporating workouts into your daily routine may benefit your well-being if you have a spine disorder.
Specific measures must occur while exercising or doing other types of activity requiring you to move around to prevent spine problems from worsening. Here is how you can safely engage in physical activities with a spinal condition.
Table of Contents
Walking
Walking is the most accessible way for people to get some physical activity, and according to Dr. Brandon Claflin of Oklahoma, it can help relieve lower back pain since it eases muscle tension and strengthens the core, which supports your spine. If you have structural pain due to spine problems, walking can be the perfect exercise since it is a low-impact workout that will not place pressure on your spine. Moreover, it may relieve a pain flare-up and even prevent pain episodes in the future.
Before going on walks, though, having the right shoes with ample support is vital to prevent back pain from flaring up. Use a shoe with midsole cushioning and support around the heel for those with back pain and spine disorders. Avoid shoes that are too soft or offer no support since these can increase force in the joints in your feet, ankles, and hips, resulting in lower back pain. In addition, ensure the shoes are the correct size and comfortable.
Warm up and do some simple stretching exercises before you walk. Stretching can reduce the risk of injury while walking, and it also decreases muscle soreness after, so it is a must if you have a spinal condition. Try marching or jogging in place first to warm up, then do a few lunges. Remember to stretch your upper body by doing some side twists.
Start by walking slowly for five minutes, then gradually increase the pace. Keep your back straight and your head up to avoid strain and looking down too much. Remember to swing your arms from the shoulders, not elbows, for a smoother gait. This natural swinging position will avoid tension in your back.
Hiking
Hiking is an excellent way to de-stress since it lets you unplug while getting a good workout. But did you know it can also be a good exercise for people with chronic back pain or spinal conditions? Hiking can help to strengthen your back and decrease low back pain, and it also increases the stability of your spine. Moreover, since this type of physical activity allows you to get closer to nature, it may help to reduce spine pain further. A study found that looking at nature can relieve stress and pain, so hospital and therapy room designs incorporate nature scenes to promote relaxation and focus on healing.
To prevent back injuries or pain flare-ups, choose your hiking trail wisely. Avoid too steep trails since you will overwork your back muscles to stay upright. Shortening your hikes is also advisable – less than an hour is ideal if you have a spine disorder. Use a hiking app or a trail guide to estimate an appropriate hike for your spinal needs.
Use a fitted backpack to your height and body type, and make sure it has straps around your waist to distribute the bag’s weight evenly. Keep your backpack light, bring the necessities for a short hike, such as water, and wear proper hiking shoes. For additional support, use poles or braces to help you keep your footing, and make sure to go slow, especially if you are hiking on a new trail. Bring a friend to help you stay motivated during the hike.
Driving
Some people experience low back pain while driving, and for those with spine conditions, the pain builds up the longer they are in the driver’s seat. Those with spinal stenosis may experience stiffness and pain in the lower back region, so taking steps to prevent pain while on the road is necessary. You can add lumbar support to your seat with a lumbar support cushion. Find a cushion with ties to secure it to your seat and prevent it from sliding or falling off.
It would be best if you also made it a point to adjust your seat so that you are sitting upright. If you are leaning too far back or overextending your arms to reach the steering wheel, you increase the chances of triggering back pain. Adjust your seat so your spine is straight and your elbows slightly bent while driving, and maintain a natural position throughout the trip.
Lifting Anything
An incorrect posture while lifting something can injure your back further if you have a spinal condition. To protect your back, see if you can hold the object as close to your body as possible. Then, bend your knees, ensure you have a good grip on the item, straighten your knees, and use your legs to raise up. Remember to keep your back straight while you lift.
If you have to lift something heavy, see if it is possible to push it across the floor first to move it. If not, keep your feet apart before lifting to support yourself, and never twist while reaching for the item, lifting it, or carrying it across the room. Ask for help instead of trying to carry the object by yourself.
Protecting your spine and back is essential if you have a spinal condition. Follow these tips when walking, hiking, driving, or lifting. For persistent pain, consult a healthcare professional for proper medication or treatment.
