Spine and Sports
It is estimated that about twenty per cent of injuries in sports involve the lower back or neck. Sports involving continuous impact, like running, or loading weight at the end of a range-of-motion, such as weightlifting, can cause injuries to the lower back. Sports like football can cause injuries to the cervical spine or the neck. The thoracic spine, at the level of the rib cage, is relatively safe because it is immobile due to the rib cage.
Warm-up to Prevent Spinal Injuries
A thorough warm-up specific to the muscles used in the sport helps to prevent the injuries. It also prepares the back for the stresses to come. Warm- ups increase the blood circulation. Muscles in the lower and upper back including hamstrings and quadriceps, can be stretched after some easy movements like walking. The sport movements, specific to sport like kicking the ball or swinging the bat can be started towards the end.
More Ways to Protect Your Spine
Back pain is preventable in most cases provided proper steps are taken. The following are some preventive steps that can be adopted.
Maintaining Correct Posture
Posture is important for keeping back pain at the bay. Ensure that the lower back is properly supported while sitting. A cushion or rolled up towel can be used for extra support prevent slouching.
Light Exercises
If one has to sit for a prolonged period of time, measures like walking around and stretching and arching the back would help ease the pressure on the lower back. If driving, make it a point to stop and stretch as often as possible. If one is standing for a long time leaning against a wall would help ease the pressure.
Sleeping Position
The mattress should have good back support and should be comfortable. Lying on one’s back with a small pillow under the knees is the ideal sleeping position. Sleeping on one’s side with a pillow between the knees is another option. Sleeping on one’s stomach is not good as it places too much stress on the back.
Avoid Lifting Heavy Objects
Care should be taken while lifting heavy objects as it can cause back injuries. Bend at the knees and never at the waist while bending to lift an object. The object should be close to one’s body. Also avoid lifting over one’s head or over an obstruction. When lifting a heavy object below chest level, tighten the abdomen muscles to place less of the load on one’s spine.
Stretches
Stretches help to make the back more flexible and strong. However care should be taken to avoid painful stretches or if they increase blood pressure. Exercises for the back muscles are also good since they protect and strengthen the muscles. Abdominal exercises are also helpful.
Proper Movements
If played not properly sports may cause injuries to the lower back especially those involving swift movements and bending like golf, tennis, racquetball and football. Hence care should be taken to do proper warm- ups and exercises to make the muscles flexible and strong.
Shed Excess Weight
Excess weight can cause too much pressure on the back. Hence shedding weight is an option in such cases. Also care should be taken to stay away from harmful practices like smoking and drinking alcohol.
Spine Surgery
The new medical technologies available make spine surgery easy for the patient and the results are much better than before. One such new technique for performing surgery of the spine is ‘minimally invasive surgery’. It can be performed on a person of any age and even the complex problems can be treated effectively with the help of this spine surgery.
In this technique, without making a large incision that can create complications, the surgeon will make several small incisions and passes an endoscope with attached camera and surgical instruments through these incisions. The camera helps observe the real problem through a monitor. So, the scope for complications is less and the surgery will be safe and secure. The patient can soon start the regular routine after the surgery.
This spine surgery can treat several spine problems that a sportsperson comes across like herniated disks, spinal deformity and spinal stenosis.