Safe sports with back pain

What painless can work is very welcome for the experienced athlete. Delicious can go to the extreme, without suffering pain, is indeed critical for those many sports. All kinds of physical ailments can, unfortunately, impede the exercise. An example of such an ailment is back pain. Back pain can be harmless, but also very painful exercise which can be unhealthy and unsafe. Swimming, cycling, and walking are excellent exercises for the back muscles. Less safe and healthy for the back are weightlifting and rowing.


Sports: relaxing and enjoyable

Regular exercise is recommended by all doctors to maintain fitness and health. Too strenuous exercise is not necessary. Two or three times a half hour to an hour of exercise works very well. Sport should be a fun and stay. Also it should serve as a relaxation method in the busy hectic days. Physical discomfort, such as back pain, could be a serious handicap to the pleasurable experience of your sporting activity.

Safe sport to practice with back pain

Hiking or walking

Walking is a very good sport if you have back problems. You do not even need to walk slowly. Walking keeps your body moving and avoiding stiff muscles. The route of your hike you can decide. The one time you walk on a flat course and sometimes you looking, for something more hills or forests. Walking is physically more demanding than walking. You weights are after all heavily loaded with. Yet it is usually not a problem if you have back problems. A soft forests or a Finnish track are the ideal substrates to go running.


Cycling is appreciated by the patients. Ensure correct position of the saddle and make sure you ride with your back straight. Cycling preferably at a leisurely pace and get settled down again to walk.


Rollerblade / roller blading

Roller Blades has little impact on the back muscles. You work too heavily taxing on your fitness without the back muscles. Moreover, you automatically train the back and abdominal muscles to keep the body balanced on rollerblades.


Rugzwemmen is a great workout because your back muscles are trained, and the spine remains in a central position. Your body is carried by the water. The crawl swimming technique is highly recommended. The swimming techniques breaststroke and butterfly avoid your best because you assume an attitude hollow of your lower back.


Dancing can be both good and bad for your back muscles. Line dancing, folk dancing, and salsa are well tolerated by dancers with back problems. Ballet, hip hop, and intensive aerobic exercise can be avoided, of course.

Unsafe Sports


Cycling creates a lot of extra pressure on the intervertebral discs. You sit for a long time hunched which is very bad for the back muscles. Cycling is quite possible, but at a slow pace so you do not overburden your body and back.


When skiing is your back muscles taxed very intense. The black and red slopes are enormously stressful. Additionally, you can be tough while skiing with a high risk (back) injury and personal injury.

Rowing and weightlifting

These two sports are very taxing on the intervertebral discs. In rowing, you charge the spine by continuously bending and stretching it. Weightlifting is in addition to the burden on the intervertebral discs, also very stressful for the facet.

Sports with back pain: do not you?

Depending on the type of sport and the pain you feel, you have to make a decision or exercise with back pain or is still safe and sound. In most cases, it is (lower) sports still healthy at back pain. However, it can in some instances truly be advisable to stop exercising.

Sport is safe with a plain backache

When innocent pain flares back pain with periods again. A plain backache is also when you have back pain by silent too long to sit or too long to adopt the same attitude. In many cases, improve back pain when you’re in motion. Sports is safe if you recognize any of these symptoms. However, if you are unsure or have doubts, you can always contact a doctor or physiotherapist.


Not safe in heavy and severe back pain

Stop exercising is recommended when you have constant and radiating pain to other limbs. It is also not recommended if you have just fallen. Decreased strength or tingling in your legs are also reasons to immediately stop exercising. Typically, athletes find quickly the difference between an acceptable back pain (more sports) or severe back pain, which you better immediately stop exercising.

Three Tips to exercise safely with back pain

Sports with back pain is not an issue. Pain is a signal in which the body indicates that the pain threshold is exceeded. You will move each time under the pain threshold of your body, to prevent back pain.
If you still have pain, just choose your better temporarily for sports that do not strain the joints. Swimming, hiking, and yoga are good examples of this.

Back patients would do well to recreational sports, outside of competition. Matches necessitate a lot of your body. If you do not play in the competition, you have the easier option once to skip a workout.

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