I am 62 years old and like to do sports, but since I had surgery on my back a few years ago I often suffer from tense back muscles. This is how I feel them when I sit, stand or walk for a long time. Fortunately, I can still work out (cross training, walking on the slope, cycling and working with weights a bit.) However, I am increasingly experiencing problems with my back muscles that tense and hurt. What could I do to fix this?
Pierre
We are sorry to hear that you have suffered from recurring back pain for so long. In most cases this is not necessary at all. Of course, this depends on the procedure you have undergone, the result and the aftercare.
It is very difficult for me to give good advice about caring for your back as I would need some more details for that.
Press the spine
I do notice something about the activities you mention. They have something in common: they all place pressure on the spine (cross training/walking) or increase tension (work with weights).
So I think it’s a good idea to change that. put the focus on for a while tension-reducing exercises and exercises in which a pulling force acts on the spine.
Yoga
For the first purpose you can think of light yoga poses, the ‘childs pose’ is an excellent example of this. If your back allows rotational movements, you can also create some freedom of movement.
Exercises for the back
Lying forward over a fitness ball can also be a very pleasant exercise to relax the entire stretching chain of the back. If you are strong enough to hold your own weight, ‘hanging out’ on a bar is worth a try.
Try to actually relax the muscles in your torso. This allows the pulling force to end up on your spine. Ask your gym for guidance with these exercises, because the execution listens quite closely.
dry needling
Dry needling could be a good treatment option for you. Read also this article if you want to know more about the treatment method and then find a therapist who can help you with this.
Do you also have a question? Then ask one of our experts. Always go to your doctor with urgent questions, the experts are not the right person for that. They also do not diagnose. You can find the other conditions here.
Mark Chen is a physiotherapist and NASM trained personal trainer. Since August 2014 he has been working in Phnom Penh, Cambodia. Dry needling and medical taping are an important part of his vision and training predominates.
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