‘The right treatment is movement': should you do sport when you have back pain?
Contrary to popular belief, keeping physically active is crucial in the treatment of back pain. Playing sport is not outlawed. It's even advisable!
Long gone are the days when rest and inactivity were prescribed for people suffering from low back pain. Today, we know that ‘the right treatment is movement’.1 What's more, a sedentary lifestyle weakens muscles and can be the cause of back pain. So if you're physically active, you can prevent back pain. And when the pain is there, physical activity also helps to relieve the pain and even improve recovery.
There are no forbidden sports for back pain
The sports most commonly recommended for back pain are swimming, cycling and walking. However, they should be practised with certain precautions. For water sports, we recommend aquagym, or swimming on your back at a moderate pace. The crawl is best left to expert swimmers, as it increases lumbar arch.
Cycling should be done on a flat road or in a flat, with your back straight. As for walking, it should be done on flat ground with suitable shoes(2).
When you want to resume sporting activity, no sport is off-limits, unless it is practised at a high level. But according to a study published in 2013, some sports are not recommended: ball games, tennis and martial arts. Golf, gymnastics and running can be practised at a lower intensity(3).
The researchers conclude their study as follows: ‘Moderate, regular physical activity helps to improve physical fitness and better control pain. Resumption of sport may require technical adaptations, in which case collaboration between the doctor and the sports professional is desirable’.
Regular, adapted exercise to prevent back pain
Several studies have demonstrated the effectiveness of physical exercise in preventing back pain(4) and reducing pain(5). Appropriate exercise strengthens the muscles that support the spine and vertebrae, helping to combat back pain and prevent relapses. Certain sports are particularly recommended, as they strengthen the back muscles naturally and gently. These include Tai-Chi6, yoga(7) and Pilates(8).
According to a 2011 study of 240 people with chronic low back pain, regularity of exercise is also important. The results showed that working out 3 to 4 times a week led to greater relief and a better quality of life(9).
Site ameli.fr – Le bon traitement, c'est le mouvement
Brochure INPES – Mal de dos : Prendre soin de son dos
Ribaud A et al. - Quelle activité physique, quel sport recommander au patient lombalgique chronique après rééducation ? Ann Phy s Rehabil Med. 2013;56(7-8):576-94.
Steffens D et al. - Prevention of Low Back Pain: A Systematic Review and Meta-analysis - JAMA Intern Med. 2016 Feb;176(2):199-208. doi: 10.1001/jamainternmed.2015.7431.
Thomas E. Dreisinger - Exercise in the Management of Chronic Back Pain - Ochsner J. 2014 Spring; 14(1): 101–107.
Jing Liu et al. - Chen-Style Tai Chi for Individuals (Aged 50 Years Old or Above) with Chronic Non-Specific Low Back Pain: A Randomized Controlled Trial - Int J Environ Res Public Health. 2019 Feb; 16(3): 517. - doi: 10.3390/ijerph16030517
Saper RB et al. - Yoga, Physical Therapy, or Education for Chronic Low Back Pain: A Randomized Noninferiority Trial. - Ann Intern Med. 2017 Jul 18;167(2):85-94. doi: 10.7326/M16-2579.
Wells C, Kolt GS, Marshall P, Hill B, Bialocerkowski A (2014) The Effectiveness of Pilates Exercise in People with Chronic Low Back Pain: A SystematicReview. PLoS ONE 9(7): e100402. doi:10.1371/journal.pone.0100402
Robert T Kell et al. - The Response of Persons With Chronic Nonspecific Low Back Pain to Three Different Volumes of Periodized Musculoskeletal Rehabilitation - The Journal of Strength and Conditioning Research 25(4):1052-64 - April 2011 - DOI:10.1519/JSC.0b013e3181d09df7
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