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Training When Having Spine Problems


One of the main functions of intervertebral disk is the decrease of axial load. That’s why if you have spine problems, you have to decrease axial load when training in the first place.

A good substitute of loading without axial load are fitness rubber bands that are often used for rehabilitation after injuries.

What’s important to remember:

  • never try to lift too much weights, especially when it comes to exercises where your body stays in vertical position;
  • don’t forget about core. Muscles can help support the spine;
  • contraindications are different for each person and depend on what part of spine has problems.

As a rule, if your spine aches after workout – it is just muscle pain, related to overloading and the following muscle fever or incorrect exercising technique. But there can also be more serious and complex problems that require prompt treatment.

In case you started having pains when doing exercises, these pains are acute and shoot in the arms or legs, ask for medical help. But don’t think that such problems will require quitting sports. One of the very important reasons of back pains is hypodynamia, and physiotherapy is recommended with practically any musculoskeletal diseases. Movement is life. So do sports and stay healthy!

Can you train while being sick?

We all get sick from time to time, especially in autumn or winter, when seasonal diseases like flu are in full bloom. Should you continue training if you got sick?

If you got sick (have running nose, sore throat, high temperature, fatigue, headache and so on) you shouldn’t go to work or school. Call a doctor – especially during epidemics, when waiting in lines in the hospital can only worsen your condition. As for training during sickness, if you work out when being sick with flu (even when feeling okay and thinking that all the symptoms have gone away), you put yourself under the risk of developing heart complications, as flu virus provokes myocardial inflammation. Physical activities overload myocardia and can lead to irreversible complications!

Any cold-related disease leads to the suppression of anabolic processes in the muscles and activates the secretion of the catabolic hormone cortisol, which destroys the muscles. Physical loads worsen catabolic processes, and when having delayed anabolism, you won’t get the desired effect from power training – on the contrary, it will destroy your muscles.

Don’t forget about balanced diet that also influences body resistance: eat products rich in natural protein and group С vitamins (citrus fruits, sour cabbage, briar decoction).

We wouldn’t recommend to continue training until full recovery, and if the disease was serious, it is necessary to stay away from working out 3-4 more days after the full recovery to avoid complications and muscle destruction. You’ll be able to make up for a few missed workouts in a short amount of time, while training when sick can lead to serious complications, so it is better to take care of your health.

How to get rid of cellulite?

This is one of the most popular questions. First of all, a lot of women confuse dimples in fat storage areas with a real disease called cellulite.

This disease is also called gynoid lipodystrophy, it is structural abnormalities in the under-skin fat layer that lead to problems with microcirculation and lymphatic drainage, which in its turn can often lead to inflammation and serious stasis. This issue is age-related and usually happens because of genetic disposition.

As for the dimples that are called “cellulite” in advertisements, and that are common for the majority of women – that is an absolutely normal feature of female body. The thing is in collagen fibers that retain the fat layer. In men they are laid evenly and remind a grid. While in women they are laid randomly and remind tangled threads. With intensive weight loss, ripples can become more visible just because fat cells go away unevenly, and collagen retains volume. Hence the feeling of friability and “dimples”.

Creams and massages first of all tighten the skin and give only temporary effect, but the problem lies inside and requires a serious deep approach. And it is incredibly simple: the more you move and the more serious you are about your diet, the less fat depots are working.

Collagen will settle down with time, and legs and tummy will be smooth as soon as you cope with fat deposits. For that you need patience, healthy diet, sport and cardio-loads. Cardio loads disperse blood through the body literally in an explosive manner, delivering a shock dose of oxygen to the periphery, which copes with excess fat reserves. Don’t forget: proper nutrition and guaranteed weight loss pills are a seal of a smooth and fit body!

Exercises Suitable After Spinal Cord Injury

Of course, if you have just injured your spinal cord, you have to avoid any physical load on it for the period determined by your healthcare provider. And don’t try to ignore the recommendations of your doctor. Otherwise, serious complications are guaranteed and treatment can last for the rest of your life.
But if your doctor gives you the green light to start the rehabilitation, you complement your treatment plan with exercise. The number and duration of these exercises should increase very gradually.
However, not all exercises are great for people who recover after spinal cord injury. These are special exercises which not only heal spine, but also strengthen overall health. Let’s look them through:

  • Yoga: It is probably the undisputable leader among all exercises which have ever been considered suitable for people with spine problems. Yoga is the best choice for everyone who had a spinal cord injury since it relieves spine tension and gives an opportunity to finally enjoy a flexible and strong spine. This type of exercising is a way to a healthy back. Also, yoga has a very positive impact on breathing patterns.
  • Water Aerobics: Water therapy is a proven method to ease back pain and consequences of joint trauma. It is in fact very helpful to do water workouts in the pool since they offer a gentle and safe way to return to normal life after spinal cord injury and other spinal issues. Water exercises, mainly water aerobics and swimming are especially effective for lower back pain relief.
  • Seated Aerobics: Regardless of spinal injury severity, you can easily perform well-working exercising even sitting on your comfortable chair. Seated aerobics perfectly helps stretch the back, decreases spinal pain, and improves posture.
  • Walking: It is the simplest way of exercising which everyone can manage to do provided that there is no to severe injury. Walking makes muscles which support spine much stronger. It also gives a boost to lower back flexibility. That’s why you should walk as much as possible if your spine problems allow you to do this.
  • Rowing: It is an excellent aerobic exercise since it urges you to move the upper body. However, rowing also makes the lower body work. This contributes to the stabilization of movements. This type of exercising suits people suffering from incomplete spinal cord injuries most of all.
Jessica Hall
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Jessica Hall

Writer, nutritionist, vegan.


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