Lower Back Pain from Sports; The Aspects You Must Know
Lower back pain is common with sports people due to insufficient training, improper form, injuries and a load of other factors. As a professional or armature sportsperson, it is important to be aware of the risk factors and try to avoid them. Lower back pain is among the leading causes of disability and may significantly interfere with your career. It can also hinder you from living your daily life as you should just in case it gets worse. The back pain related blog FreeYourSpine addresses that spine health should be your number one priority as a sports person. Here are some of the important aspects that you need to know.
Various sports have various risk levels for lower back pains. Wrestlers and gymnasts, as well as football players, have a high prevalence of getting back injuries. Irrespective of the sport, as long as you are using your body for any sporting activity, you stand a high chance of getting injured on your back.
Warm Up Properly
Lower back pain, as well as other muscle pains, occur when you engage your body in extremely physical activity before warming up properly. Runners are prone to such pains when they push their bodies too hard without first warming up. It is often the case to hear athletes complain of lower back pain especially after jogging for a long time. It is important that you start your training with a good warm-up and stretching and avoid jerking your body. Let the intensity increase with time as your body adapts to the situation.
Lifting and Bending
It is very easy for anyone to get an injury if you lift heavy or light weights with the wrong form. You will be surprised to learn that a small five-kilogram dumbbell can get you bedridden for weeks if you lift it incorrectly. The disks that make up your spine, especially those on the lower back are susceptible to injury and as such you should be very careful not to exert pressure on them in the wrong form. Avoid arching your back when lifting anything from the ground. Instead, use your hamstrings muscles with your back straight to pick up or lift objects from the floor.
Take Time to Rest
Like any other part of your body, your back gets fatigued, more so because it carries most of the weight and receives more pressure in any activity you perform. Avoid straining your back by training for hours on end without resting. The more pressure you exert, the higher the chances of getting injured and maybe even getting disabled. Your lower back is an extremely sensitive area that sports people should be careful with either when training or when performing.
Take Time to Heal Injuries
Whenever you get injured, take your time to go see a physician as well as a therapist to help you heal properly. Ensure that you take the right medication and follow your doctor’s guidance throughout the healing period. Avoid trying to get to your previous form in a rush, otherwise, you might just end up getting hurt even more. If you still feel any tinge of pain, avoid excessive physical activities that may exert unnecessary pressure on your back. You should also not lie in bed or sit all day. Do some light exercises to help with the healing process, but under the supervision and guidance of your therapist.
As a sports person, discipline is key if you want to succeed. Avoid as much as you can indulging in activities such as drinking alcohol and smoking. Smoking especially is a high-risk factor since it reduces bone density exposing you to debilitating injuries as your bones get weak. Smoking also affects your lungs reducing your capacity to perform in high-intensity activities. The lung is a vital organ that plays a pivotal role in oxygenating your blood. Smoke interferes with this function hence weakening your body.
Frequent exercise is essential to strengthen your body and enhance your performance. As a sports person, ensure that you always stay active, have a proper diet and have enough time to rest for the best performance. While back pains are common in sports, you can always take these measures to try and avoid them as much as you can.