On the hunt for a sport that feels challenging enough? Also wondering how you can safely stay fit with back pain? Look no further than the Olympic Games. This quadrennial gathering of the planet’s greatest athletes offers plenty of exercise inspiration. Here’s our list of five great Olympic sports that won’t bother your back.
Swimming: The Perfect Back-Strengthener
Swimming is one of the best Olympic sports when it comes to strengthening your back. Imagine yourself improving your flexibility and posture, working your back muscles, and enhancing your cardiac fitness—all while looking as graceful as Katie Ledecky or Bobby Finke. When you swim, your back is under less pressure because you’re floating on water. The only resistance you encounter is that of the water itself, making it a low-impact exercise that’s easy on the joints. Swimming is perfect for increasing your strength and endurance while still being kind to your back.
Gymnastics: Let’s Get Flexible
If you’re looking for Olympic inspiration, look no further than Simone Biles, the reigning queen of gymnastics and holder of 11 Olympic medals. But don’t worry—we aren’t asking you to to do any Yurchenko double pikes. Instead, try training like a gymnast by focusing on mobility exercises like hip openers. By developing your flexibility, improving your posture, and correcting muscular imbalances, you’ll work wonders for your back.
Rowing: The All-Over Workout
Rowing is full-body sport, but it especially targets the back, shoulders, and core. Rowing is excellent for people with lower back pain, since it’s low-impact but still highly effective at strengthening the the back and abdominal muscles.
Power Walking: The Posture Builder
Power walking is excellent for strengthening your back and abdominals, improving your circulation, and correcting your posture. We recommend that you walk 3 to 4 times per week for the best results for back pain.
If you’re looking for inspiration, look no further than British athlete Tom Bosworth, who can walk a mile in only 5 ½ minutes!
Cycling: The Sport for a Sturdier Spine
Cycling is great for relieving back pain. As long as you have the correct bike for your body size and you cycle at a speed that feels right to you, it can be one of the best sports out there for your back. Cycling works the small muscles that run the length of your spine to support your vertebrae and connect your spine to other parts of your skeleton.
However, when it comes to cycling, you must make sure that your bicycle is right for your body and that you’re cycling with proper form if you want to relieve—and not worsen—your back pain.
To learn more about choosing the right bicycle, bike equipment, and cycling position for you, read our article: Back Pain While Cycling? Here’s How to Fix It.
Test out these sports if you want to get in shape without putting your back health at risk. Whether you decide to do swimming, gymnastics, rowing, power walking, or cycling, you’ll make huge gains in strength and endurance while staying pain-free.
