While it’s important to realize that back pain is never normal, the fact of the matter is that some conditions cannot be reversed, and you may deal with occasional spinal discomfort as a result of an underlying spinal issue. If you’ve experienced some disc degeneration or spinal nerve damage, there’s a chance that you may be uncomfortable during some movements, but that doesn’t mean that you should slow down and live a sedentary life!
Many patients with mild back discomfort want to remain active and keep playing the sports that they love, but they need to be a little more mindful of their back before, during and after athletic activity. Below, we share some tips for how you can continue playing sports if you have back discomfort.
Playing Through The Pain
Remember, these tips are only for patients with mild back soreness as a result of a previously diagnosed issue. If you suffer an injury during athletics or new pain sets in, disregard these tips and head to a doctor’s office. With that said, here are some tips for remaining active and continuing with athletics in the face of mild back issues.
- Stretch – Stretching is helpful no matter the state of your spine, but it’s especially helpful if you already have some back soreness that could be impacting your spinal muscles. Take a few minutes before activity to give your back and your whole body time to warm up for the activities that are about to commence. Your spinal system works optimally when your muscles are ready to handle the stress you’re about to throw at it.
- Extra Strength Training – Some people consider athletics to count as their exercise for the week, and while these activities certainly get your heart pumping, you’re going to want to do some additional strength training exercises if you have a previous back issue. You’re going to want to continue improving the health of your spine with targeted training when you’re not playing sports.
- Mind Your Diet And Weight – An unhealthy diet can contribute to inflammation onset in your back, which can complicate previous spinal issues. Make sure that you consume a healthy diet full of important vitamins and minerals, and you drink plenty of water to help your circulatory system before, during and after athletics. It’s also important to be mindful of your weight, as your spine has to help disperse this added stress with each step. Work towards a healthier weight, and your spine will not have to handle as much pressure during activity.
- Listen To Your Back – You also need to make it a point to listen to your body and your back during athletics. If a new problem arises or something just doesn’t feel right, shut it down for a few days. Don’t let a small problem snowball because you kept trying to push through the pain. If new pain develops or old discomfort intensifies, stop your activity.
- Give Yourself Time Off – Your body needs time to recover from the rigors of athletic activity, so be sure to give yourself time to physically recover. If you push your back too far too frequently, don’t be surprised if symptoms worsen. You need to be mindful to not overdo it so that your body can recover from the physical stress of athletics.
- Mind Your Form – Finally, make sure that you are mindful of your form, posture and positioning during athletic activities. If you’re hunched too far forward on your bicycle or you’re in a hunched position while running, your spine is going to bear the brunt of this stress, and that will cause problems if you have a preexisting spinal issue. If your form is starting to suffer because you’re tired, shut it down. If you’re not sure if your posture or positioning is helping or hurting your spine, reach out to a spine specialist, physical therapist or athletic trainer for advice.
For more tips on how to protect your spine during athletics, or to talk to a spine specialist about your discomfort, reach out to Dr. Sinicropi’s office today at (651) 430-3800.
