Exercise is an important part of a healthy lifestyle, and sports are one approach many people choose to use to get their exercise.
Lower Back Injury: The lower back is subject to a great deal of strain in many sports. Sports that use repetitive impact (e.g., running), a twisting motion (e.g. golf), or weight loading at the end of a range-of-motion (e.g., weightlifting) commonly cause damage to the lower back.
- Causes: A violent or jerking motion or an over-extension of the back muscles usually causes back muscle strains. This causes one or more back muscles, tendons or ligaments to stretch or tear. If this is not treated or fully rehabilitated, it can eventually lead to chronic lower back pain. Another common cause of low back pain is a herniated disc. A herniated disc puts pressure on the disc’s outer fiber causing it to rip and the nucleus to rupture, resulting in symptoms of numbness and changes in reflexes
The warm-up used should be specific to the sport to be played:
- Increase circulation gradually by doing some easy movement (such as walking) to increase blood circulation to the muscles and ligaments of the back
- Stretch the lower and upper back and related muscles, including hamstrings and quadriceps
- Start slowly with the sport movements (e.g. swing the golf club, serve the ball)
EXERCISES FOR LOWER BACK PAIN:
- Cat/Cow
- Three Way Childs Pose
- Posterior Pelvic Tilts
- Supermans
WHY COME TO PHYSICAL THERAPY??
- Physical therapy plays an important role in treating and preventing lower back pain. Physical therapists will design a program based on an athlete’s condition that combines strengthening, stretching and low-impact exercises. These exercises will help strengthen the muscles of the back that support the spine, which in turn will decrease lower back pain, increase functionality and prevent further back pain in the future.
To prevent reinjury, it is important not only to fully warm up and stretch before activity, but to also work on good upright posture while standing, sitting, lifting and performing exercises, to remove additional stress on the spine. Proper technique will also reduce strain over the spinal structures
GIVE LOUDOUN SPORTS THERAPY CENTER A CALL AT 703-450-4300!
By Haylee Marstellar, MS, LAT, ATC
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