Lower Back Pain from Sports and How to Prevent It

December 28, 2021 11:57 pm Published by Leave your thoughts

Back pain can be debilitating. Whether it’s from sitting at a desk for too long or trying to stretch out for a sideline catch in a flag football game, back pain affects millions of people every year. Often, people don’t understand how much their spine is involved in their body’s movements until there’s a problem with it.

Lower back pain from sports can be difficult to deal with, especially if the person who has it tries to play through it. Lower back pain prevention is becoming more prominent, as people look to stop this crippling pain before it starts.

Lower back injuries in sports

The most common type of back ailment in sports is the lower back injury. It usually occurs in sports that require repetitive motion such as running or golf. Weightlifters are susceptible to lower back injuries as well due to the amount of strain the weights put on their back.

Catchers in baseball and defensive linemen in football are also both vulnerable to lower back injuries, as their positions require them to crouch down and spring up repeatedly. The good news is there are some ways to minimize the risk of lower back injuries in sports.

Work out your core

Exercising and strengthening your core muscles is not only good for your back, but your overall physical health as well. Doing crunches and Pilates can help to strengthen the core muscles in your body that protect your spine. Many people neglect these exercises, but you shouldn’t if you want to steer clear of lower back pain.

Stretch it out

Stretching is another solid general physical health tip that can help to prevent lower back pain. Being flexible and pliable increases your mobility and offers a greater range of motion for your muscles. Try stretching before and after activities that might put strain on your back to diminish the risk of lower back pain.

Lift with your legs

You’ve probably heard the saying “lift with your legs” before—and with good reason. Using proper lifting techniques are key to lower back pain prevention. When lifting something heavy, bend at the knees; don’t twist while lifting; and keep the object close to you. If you need to turn while lifting, pivot your feet and hips. Try to keep your back straight when lifting, and don’t jerk the item upwards too quickly.

Buy a good chair

With more people than ever working from home, they’re beginning to understand the importance of having a comfortable and supportive office chair. An ergonomic office chair can prevent you from continuously slouching forward at your desk, which can have deleterious effects on your back. If you’re sitting in a chair most of the day, you can use a small, rolled-up towel placed in the small of your back to offer some additional back support. If possible, you should also consider using a standup desk for at least part of the day, as standing is better for your health than constantly sitting.

Call to schedule an appointment today

If you’ve been experiencing lower back pain from sports or from work, call us at Bernard Ong, M.D. We understand how important it is for you to be able to compete in your chosen sport pain-free, and we’re dedicated to getting you back out on the field.

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