Getting back into sport or exercise? It’s easy to injure your lower back following a period of lower activity or inactivity.
The lower back gets put under a lot of pressure in many sports. Running, golf, weightlifting, and any sport that involves a twisting motion will rely on that lower back to do its share of the hard work.
So don’t put more strain on your back just when it’s getting back into shape. Before you jump in, prepare yourself!
Take Stock of Where You’re At
If you’re getting back into sport, the first step is to take stock of what your activity level has been since you last played.
If you’ve been training with all the same motions you normally use on the field, you may not have much to worry about upon re-entry. But if it’s been a few weeks, months or even years since you moved like you do during the season, you’ll want to ease back in.
Has your weight changed? If you have gained weight this can influence your capacity to train safely, which together with lowered core strength can trigger-off the lower back . Are you starting a season after a few years off, or trying a new sport? Take extra care if so.
Even if you’ve been training or playing a different sport in the off season, you may need to prepare for the different motions and physical demands you’ll be exposed to.
If you’ve got any reason to be concerned that you might be at risk of injuring yourself, consider “checking-in” with your physiotherapist for a musculo-skeletal or physical screening test. A physiotherapist can conduct a thorough examination of your posture, gait, flexibility and strength. This exam can be helpful to analysing your strengths and weaknesses and the specific physical demands you’ll be capable of performing safely. Recommendations and strategies are set up to help provide the advice you need to keep that back safe.
Got more general questions about back injuries? Have a read through our article: Back Pain Treatment for Sports Injuries.
Pre-Training, Warm Ups and Stretches
So, how to prepare yourself to get out there and do what you love?
Think pre-training and tune in the body systems. Remember to do warm up exercises carefully and completely before any exercise or play. Check that your form and flexibility haven’t suffered. And remember that prevention is the best way to avoid injury.
Warm-Ups and Stretching
Many studies have proven that one of the biggest factors between you and a sports injury is a good, complete warm up before exercise or play.
Your warm-up exercises should target the muscles used in your sport, and they should also prepare the back for the stresses it will experience.
A typical warm-up for your back should:
- Increase circulation with easy movement (like walking, light jogging or skipping)
- Stretch the lower and upper back muscles – and related muscles including hamstrings
- Practice rhythmical and general sports movements slowly
Progression Training
As you ease back into motion, it’s important to gradually progress your exercise intensity and training loads. Two other training factors that need to be carefully monitored are training duration and frequency. Overloading your unprepared muscles and joints can easily lead to pain or injury. Gradual progression in fitness demands will let your muscles, tendons and joints become accustomed to higher workloads and recover faster in preparation for the main event.
Warning Signs of a Lower Back Injury
Stay on the lookout for injury, and you could prevent one even if it threatens to rear its ugly head. If you notice any of the following red flags, keep an eye on your back and consider resting or seeing a physiotherapist.
Back Injury Red Flags and Warning Signs:
- Back pain that gets progressively worse
- Back pain that extends into your legs or causes weakness or skin sensation loss in one or both legs.
- Back pain that affects your balance or walking
- Back pain that lasts longer than two months
- Unaccountable bladder or bowel changes
Good Luck Out There!
We hope you get back out there for an injury-free season!
If you need help or advice recovering from sport- related or general backpain, we hope you’ll consider us at Morley Physiotherapy Centre.
Morley Physiotherapy Centre Website
Phone: 9375 3900
Email: admin@morleyphysio.com.au