Avoiding pain in sports

Rules General population Older people Children and teenagers Housework Workers Sports Jogging Gym workouts Tennis Squash Swimming Cycling Golf Basketball Soccer Horseback riding Sailing Motorcycle riding Downhill skiing Water skiing Other sports

The regular practice of physical activity and sports has proven to be beneficial to health, and is recommended. However, some sports increase the risk for back pain.

In general, sports that entail a greater risk for back pain are those that:

1. Require constant flexion and extension movements of the spinal column, especially if associated with load or weights, brisk or prolonged torsion, or
2. Subject the spinal column to vibrations, or
3. Tend to develop musculature on one side more than on the other, creating an imbalance in the dynamics, load distribution and even in the stability of your column in the long run.

However, performing an exercise program that will develop spinal musculature appropriately and using adequate sports material may decrease the risks associated with some sports.

A medical check-up is essential before beginning a new sports activity. Not only to assess your back status, but also to evaluate your cardiovascular system and general health condition, in order to recommend the most adequate exercise program. If your back hurts when exercising any sport or when under physical strain, you should stop the activity immediately and consult with a specialist.

Back muscles are also involved in movements for which they would not be apparently used, since they provide balance when different parts of our body move. Thus, it is always advisable to make sure that your back muscles are well developed before initiating any sports activity; the more developed and balanced they are, the lesser the risk of back injury while practicing any type of sports. It may, therefore, be wise to perform some specific exercises during a period of time to train and develop your back muscles, before engaging in any sports activity. Exercises that are appropriate for some may prove harmful for others; that is why it is necessary to undergo a physical examination and a muscular assessment by a specialist to determine the type of exercise and intensity advised for each particular case.

We have included some recommendations on the different types of sports. There are no quality research studies on some preventive aspects in sports. In these instances, the established recommendations are the outcome of the agreement of the experts.