Sport and regular exercise are essential for overall health care, as well as for strengthening muscles and bones. However, it is important to recognise that any sport, no matter how small, can put some strain on the spine. Therefore, it is crucial to maintain the flexibility and strength of the muscles, joints and ligaments that support the spine.
Nowadays, where sedentary lifestyle is common due to jobs and routines that promote inactivity, it is essential to establish exercise routines to take care of the good condition of the muscles and avoid common problems such as low back pain and other pains. Although it is often recommended to rest to relieve back pain, specialists often establish exercise-based rehabilitation plans to prevent shortening and loss of strength in the muscles.
Therefore, it is crucial to consider sports that can improve spinal health and be aware of which ones could have harmful effects on it.
The best sports to take care of your back
As we have mentioned, Physical exercise is the most effective tool for the prevention and treatment of back painHowever, it is important to take into account the specific characteristics of the pain that each person presents in order to recommend the most appropriate sport and exercises for their case.
It is recommended that this process be supervised by a specialist who makes appropriate recommendations, and by a sports professional who accompanies the person during the activity to ensure that they are not performing any movements that may cause adverse effects.
If you practice sports safely, carefully and with the help of a professional, you can be sure that the risks of damaging your back will be much lower than the benefits you will obtain. Over time, you will notice how your muscles strengthen and how you become more agile in your movements, and as a result, your mood will improve considerably.
There are sports that are commonly recognized as the best and most beneficial for spinal health. Below, we will explore which ones they are and what their health benefits are:
Swimming, the most complete sport for your back
Swimming is recognized as the most complete sport for the back since it not only Significantly improves lung capacity and blood circulation, but it also provides great relaxation by being immersed in an aquatic environment. In addition, it is highly recommended by specialists for people with spinal problems, but why?
When swimming, the body is suspended in water, eliminating the weight and impact that any other sport can have on the spine and joints. This makes swimming an ideal option for stretching and strengthening the muscles of the back, and the entire body, without any risk.
Pilates to stretch and strengthen your spine
This sport focuses on strengthening and dissociating muscles and joints, using breathing as a tool to achieve this.
It is an excellent sport to improve posture, breathing and to increase flexibility.
It is important to practice it accompanied by a professional who guarantees absolute control of the postures so that it is possible to find the appropriate balance in each exercise.
Yoga, the best sport to correct posture and relieve back pain
He Yoga It is a practice that, like Pilates, stands out for its benefits in strengthening posture, body balance and muscle flexibility.
Through a series of postures and exercises, yoga seeks to align the body and calm the mind. This sport not only strengthens and stretches the muscles, but also relieves accumulated tension, achieving better alignment of the spine and reducing back pain. Its comprehensive approach allows for the correction of postural imbalances and promotes a greater sense of calm and emotional well-being.
Sports that can cause spinal problems and back pain
Although some sports can be extremely beneficial for the spine and postural hygiene, others can be harmful and contribute to back problems. This is because the postures and movements that certain sports require can cause injuries and damage to the spine if not practiced with caution. If you do not have back problems, you can practice them as long as you keep in mind certain tips. therapeutic professionals, and if you have previous back problems, it is not advisable to practice any of the sports that we will detail below.
How cycling harms our back
Cycling is a sport that, although excellent for cardiovascular health and endurance, can be very stressful on the spine due to the posture it requires. When riding a bike, it is necessary to maintain a forward curvature of the spine for long periods. This position creates a Overload and tension in the back and neck that damages the musclesTo avoid this, it is essential to adjust the bicycle correctly, use a suitable saddle and perform stretching and strengthening exercises for the back.
Weightlifting and its disadvantages for the spine
Weight lifting is one of the most discouraged sports for spinal health, both in its technique and in the repetition and intensity it requires. During weight lifting, the spine experiences significant pressure that, over time, wears down the muscles. intervertebral discs, which can cause herniated discs and chronic pain. It is important that those who practice this sport are aware of the consequences it can have on the spine and take the necessary precautions to avoid it.
How tennis, paddle tennis and golf affect our back
Sports such as tennis, paddle tennis and golf, which require repetitive movements, can have a negative effect on back health. These sports involve sudden turns and unbalanced use of the body, which can lead to overloading of the back muscles and intervertebral discs. To avoid this, it is important for athletes to use appropriate techniques and perform exercises to maintain balance and adequate flexibility of the body.
Traumatology clinic in Madrid to treat back pain
When faced with persistent back pain, it is crucial to seek help from specialized professionals who can evaluate the cause and determine the necessary treatment. In the Institute of Advanced Spine Surgery In Madrid, we have a team of experts specialized in spinal pathologies and injuries, prepared to offer an accurate diagnosis and the best possible treatment.
If you find yourself experiencing back pain, do not hesitate to consult our spine specialists to receive the care and attention that your back deserves.
37 thoughts on “Deportes que benefician y dañan la espalda”
I think that Nordic Walking is a highly recommended sport to be able to practice even with back pain, it improves posture and tones arms, shoulders, and core, which protects our back and prevents it from injuries. It is necessary to perform the technique correctly, so supervision from an instructor is recommended at least to begin practicing it.
Thank you very much for your comment, Gerard!
What professional opinion do you have about practicing calisthenics while undergoing L5-S1 surgery?
Hi David!
Each patient is a different case. If you want you can write to us at our email info@cirugiadecolumnavertebral.com and explain to us in more detail so that we can offer you a more informed opinion.
All the best!
Hello, I want to do some sports. I recently had spinal fixation done in my lower back.
Thank you
Hello, Dolores!
If you want you can write to us at our email info@cirugiadecolumnavertebral.com and tell us in more detail to give you the most appropriate recommendations for your case.
All the best!
Glad to say hello! A little more than a year ago, I began to feel very strong pain in my lower back. I used to lift weights and stay toned but I couldn't take it anymore. I was diagnosed with Sacralization of the L5. Between this diagnosis and the pandemic, I have not exercised for a year. They only recommend Swimming to me and it is difficult for me, is there another exercise that I can practice at home? Can I row? Can I continue strengthening my muscles in the gym?
Hello Marializ,
Thank you very much for your interest in the blog and for telling us about your case.
Since we have not seen your tests or you in person, we cannot make a definitive diagnosis or recommend a specific treatment or sport without seeing you first. If you wish, Get in touch with our team of specialists in spinal ailments and we will make an appointment at one of our attached centers to evaluate your injury.
A hug
Good afternoon.
I have had neck pain for two years, I do everything that both the doctors and the physiotherapist who treats me recommend every month. I practice yoga and pilates, I have not had the opportunity to practice swimming due to the closure of many pools due to the pandemic. The fact is that with physiotherapy I improve somewhat but the pain does not go away, and sometimes it seems that the exercise I do does not feel good to me. I have scoliosis with two curves of approximately 30 degrees each and some doctors blame my situation on this, others tell me that scoliosis doesn't have to hurt. The truth is that having pain that doesn't go away no matter what you do is maddening. What opinion do you have?
Good morning, Rocío!
Indeed, as you mention, living with pain can affect our quality of life. Therefore, it is most advisable that you contact a specialized physiotherapist, who can develop a scheduled and personalized rehabilitation treatment, which helps to recover the mobility of your spine and strengthen the muscles. If you wish, write to our email info@cirugiadecolumnavertebral.com where our team can advise you.
All the best!
Hello, I have osteoarthritis in the spine, in addition to a cervical hernia, I practice Pilates and cycling, but for a long time I have noticed that my spine does not have much stability when standing,
Hello, Adeli!
In cases like yours, it is best to go to a physiotherapist, who will prescribe a rehabilitative treatment based on prescribed exercises. In this way, you will be able to strengthen your muscles and the results when doing other types of sports will be better.
All the best!
Good afternoon .
A year ago they operated on me for a tumor in the L2, they cleaned the area and filled it with bone, at the same time they fixed the two upper and lower vertebrae….by practicing a lot of sports the recovery was amazing in 10 days I was walking 5 km ... I don't have any kind of discomfort and I would like to be as toned as before ... not being able to do weights, what can I do?
All the best
Hello, José María!
It is best to consult a specialized physiotherapist, as they will be able to prescribe an exercise routine that will help you regain mobility in the area and strengthen the muscles in the area. In any case, write to us at our email info@cirugiadecolumnavertebral.com where we will be happy to assist you.
All the best!
Hello, after an accident I had two cervical vertebrae fused due to instability, now I still have pain and they are going to perform a rhizolis because they believe that I suffer from facet osteoarthritis in the vertebra lower than the one operated on. If everything goes well I could return to cycling, a sport I have always done. Thank you so much.
Hello Miguel!
In principle, by following the instructions of your traumatologist and gradually recovering sports activity, you will be able to resume cycling. If you have any questions, write to us at our email info@cirugiadecolumnavertebral.com where we will be happy to assist you.
All the best!
good day
What sport can a person with dorsal scoliosis do?
Good morning, Georgina.
Swimming, performed with good technique, is very beneficial for bone diseases. Always ask for the help of a professional.
If you want to know more information about scoliosis, check this link provided.
All the best.
I have been diagnosed with lumbar spindyliosis and spinal deviation to the left... I ASK... can I practice a 21k half marathon. Or 10k pedestrians, or Trailer Ruuner.. Thank you for your response.
Good morning Paul,
In order to prevent back pain and know whether to practice a sport such as the half marathon, we recommend that you consult directly with our spine specialists. The ICAC team will offer you a complete medical study and will be able to give you some advice when practicing sports.
All the best.
I am operated on l4 l5 s1 with a fixation with 6 screws and the question is if I can start running little by little, thank you very much in advance
Good morning, Gabriel.
Thank you very much for commenting on our blog. If you want you can write to us at our email clinicaelgeadi@clinicaelgeadi.com or by phone and tell us in more detail to give you the most appropriate recommendations for your case.
All the best.
Hello. When I was little and still growing I was diagnosed with kyphosis in the cervical spine, scoliosis in the central vertebrae and hyperlordosis in the lumbar area. I would like to reduce the pain and find sports that I can play safely and thus avoid contractures.
Good morning, Noelia.
We are very sorry for your pathologies. To find the treatment that best suits your needs, you would need to come to our trauma clinic. Our spine experts will carry out a complete medical study of the affected area to find the most effective solution.
All the best!
Hello, I have wear and tear on my spine due to aging. Can I do gymnastics with equipment?
Hello Marisa, come to be evaluated in person by a specialist before making any decision. All the best.
Hello, I was diagnosed with grade 2 lumbar listhesis. I can do martial arts like kungfu or taekwondo.
Hello Gladys, that answer should be given to you by the doctor who is following your injury since he has all the evidence to be able to evaluate it in detail, okay? All the best.
Swimming if you don't have good technique is by far the worst thing you can do;
Indoor cycling with good positioning of the bike makes the back hardly suffer.
Dumbbells? We'll have to see what we call weights, but in general lifting dumbbells, bench presses, pull-ups, pull-downs WITH GOOD TENNE is by far the best exercise if you have back surgery. It is perhaps the only one that can be done... Of course, without doing stupid things, or pulling, and with exquisite control of the technique and the weight.
Bonjour, j'ai un rétrécissement de colonne vertebrale. Quel sport puis je faire parce qu'on m'a interdit de soulever du poids donc musculation, c'est fini. Mercy
Bonjour,
The sports d'étirement tels that pilates and swimming are practiced under the supervision of a professional.
Merci d'avance pour votre aide.
Hello, I have many joint problems, osteoarthritis, osteoporosis, chronic lower back pain, and 2 years with bilateral trochanteritis, the complete package, I have done physiotherapy, shock waves, filtrations and nothing works in the long term, desperate, not being able to walk, a lot of muscle weakness, I have started aquatic therapy, I have been doing it for 2 weeks but the pain is still stronger, is it normal for it to hurt so much afterwards???, greetings from the Canary Islands
Hello Conchy,
When you start aquatic therapy, you may experience a temporary increase in pain due to the use of weakened muscles and joints. However, if the pain is very intense or persists, I recommend talking to your physical therapist or doctor to adjust your treatment.
Greetings
Hi, I'm Analia. I have a pinched vertebra in my 5th vertebra. Can I row? I started boxing again at a slower pace, but it started to hurt. Do I have to stop or slow down?
Hello Analia,
We should see you for a consultation to see how you can move forward. However, if you are in pain, we recommend that you stop doing whatever is causing it until you see a specialist.
Greetings
Hello, good morning. I had surgery on February 25, 2025.
– Main Diagnosis: Instability and stenosis L4-5D – Intervention Technique: Bilateral flavectomy from the right side
Interspinous resection and double cerclage Intra Spine implant
My question is, what exercises can I start? Best regards.
Hello,
Thank you for your comment. To recommend appropriate exercises, we would need to evaluate your case and progress. The doctor overseeing your case will be able to progressively advise you on which exercises to perform based on your recovery. If you'd like a second opinion on your case, you can schedule an appointment with our specialists.
All the best!